CrossFit Belleville – WOD

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Warm up/Mobility

400 Meter Run or 500 Meter Row

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3 rounds:

5 Push-ups, 7 Sit-ups, 9 Squats

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1:00 PVC Pass Throughs

1:00 Alternating Spidermans

Couch Stretch – 1:00 each side

Pigeon Pose – 1:00 each side

Metcon

Metcon (No Measure)

EMOM 5

12 Alt. DB Snatch (50/35)

1min Rest

EMOM 5

10 DB Hang Power Cleans (50/35)

1 min Rest

4 Rounds:

10 Close Grip Pushups

15 Dumbbell Bent Over Rows, (50/35)

20 Strict Presses (empty barbell)

30 Sit-Ups

*looking for quality on all movements

Extra Credit

4x30sec weighted plank