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CrossFit Belleville – WOD

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WarmUp

20 Seconds

PVC Pass Throughs

Push-up to Down Dog

Hollow Hold

Active Samson

Arch Hold

Active Spidermans

Barbell Warm up -(Snatch) (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Mobility

Ankle Stretch : 45sec each

Child’s Pose-Elevated : 1 min

Weightlifting

Snatch Balance + OH Squat (EMOM 9)

2 Snatch Balance plus 1 Overhead Squat
*Build up in weight

Metcon

Twenty-Something (AMRAP – Rounds and Reps)

AMRAP 20:

30 Overhead Squats (95/65)

30 Box Jumps (24/20)

30 Toes to Bar

30/21 Calorie Row

L3: 75/55, 20 T2B

L2: 55/45, Knee Raises

L1: 45/35, Step ups, Knee Raises,

Extra Credit

Bulgarian Split Squats with DB

3 x 6 per leg