CrossFit Belleville – WOD

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Warm up/Mobility

Upper Body Complex #2 (No Measure)

8 Barbell Rows

8 Muscle Cleans

8 Shoulder Press

8 Thrusters

8 Barbell Curls

15 Banded Pull-apart

15 Banded Pushdowns

Weightlifting

PC/C/SJ Complex (EMOM 8 @65-70% of split Jerk)

Power Clean

Clean

Split Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 22

50 Double Unders

15 DB Hang Clean N Jerk (50,35)

10 DB Front Rack Lunge (50,35)

5 Bar Muscle Ups

L3: (40,25) (C2B)

L2: (35,20) (pull ups)

L1: (25,15) (Ring Rows)

Extra Credit

Strict Toes to Bar/Knee Raises @ 3011 Tempo 3 x 6