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CrossFit Belleville – WOD

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Warm up/Mobility

30 Seconds Each

Easy Row

Box Step-ups

Barbell Good Mornings

Barbell Back Squats

Moderate Row

Box Jumps + Step Down (Low Box)

Barbell Elbow Rotations

Barbell Strict Press & Reach

Faster Row

Box Jumps + Step Down (Workout Box)

Barbell Romanian Deadlifts

Barbell Front Squats

MOBILITY

Child’s Pose on Box: 1 Minute

Barbell Ankle Stretch: 1 Minute

Forearms Stretch on Box: 1 Minute

Metcon

Cho-To-Go (AMRAP – Reps)

AMRAP 5:

40/30 Calorie Row

20 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (135/95)

Rest 5 Minutes

AMRAP 5:

30/21 Calorie Row

15 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (155/105)

Rest 5 Minutes

AMRAP 5:

20/15 Calorie Row

10 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (185/135)

* 1 Round of “Macho Man” is:

* 3 Power Cleans

* 3 Front Squats

* 3 Push Jerks

Quaranteam

Metcon (AMRAP – Rounds and Reps)

3 Rounds x AMRAP 5:

50 Meter Dumbbell Farmers Carry

1 Round of “Dumbbell Macho” Man

Rest 5 Minutes Between Rounds