CrossFit Belleville – WOD

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Warm up/Mobility

:30 Seconds

Jumping Jacks

Push-up to Down Dog

Active Samson

Active Spidermans

Cossack Squats

Air Squats

PVC Pass Throughs

Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Push Press (3RM)

Metcon

Sky Hook (Time)

3 Rounds:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)
L2: (75/55)

L1: (45/35)

Extra Credit

4×6 (each leg) Bulgarian Split Squats