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

Clean EMOM (@80% of HSC)

On the minute x 16:

Minute 1 – 3 Power Cleans

Minute 2 – 2 Hang Squat Cleans

Minute 3 – 1 Squat Clean

Minute 4 – Rest

Metcon

Metcon (Time)

8/6 Bike cal

10 T2B

2 Air Squat

8/6 Bike cal

8 T2B

4 Air Squats

8/6 Bike cal

6 T2B

6 Air Squats

8/6 Bike cal

4 T2B

8 Air Squats

8/6 Bike cal

2 T2B

10 Air Squats

*10mincap

L(3,2,1) : Scale Toes to Bar accordingly

Extra Credit

6 Wall Walks with a 20sec hold (nose and toes only touching the wall)