Announcements

🎄 Have you spotted Fran? Check out our “Elf in the Gym” giveaway! On until December 21st! 🎄
🎯 3 days left!! Don’t miss out! Our “Macros Made Easy” Mini 7 Day Course is open for registration. Don’t forget to sign up! Begins Dec 7th with Nutrition Coach Lorraine!

CrossFit Belleville – WOD

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WarmUp

Bike Warmup

2 Minute Easy Bike

PVC Warmup

3 Rounds:

30 Seconds PVC Pass Throughs

30 Seconds PVC Overhead Squats

*Try to Get More Narrow with Each*

## Overhead Squat Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Weightlifting

HPS+PS+OHS (Every 90sec x 10)

1 Hang Power Snatch

2 Power Snatch

3 Overhead Squats
* Stay at one weight or build across the 10 minutes

* These should all be performed at weights that support excellent technique

Metcon

All That (Time)

21-15-9:

Power Snatches (75/55)

Overhead Squats (75/55)

50/35 Calorie Assault Bike

9-15-21:

Power Snatches (75/55)

Overhead Squats (75/55)

*20 min Cap