CrossFit Belleville – WOD

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Warm up/Mobility

Run Warmup

400 Meter Run

60 Seconds

Spiderman Push-Backs

Chest Stretch

40 Seconds

Push-up to Down Dog

Front Rack Stretch

20 Seconds

Mountain Climbers

Wrist Stretch

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Front Squat (EMOM 11 @ 70% x 2)

Metcon

Mind Eraser (AMRAP – Rounds and Reps)

AMRAP 20:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run

L3: 115/80

L2: 95/65

L1: 75/55

Extra Credit

4 x 20 sec L-Hang