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CrossFit Belleville – WOD
WarmUp
:20 Single Unders
:20 Up Down
:20 DB Front Squat
:20 Double Unders
:20 Burpees
:20 DB Push Press
:20 Double Unders
:20 Burpees over DB
:20 DB Thrusters
How To:
:20 Hollow Hold
:20 Superman
:20 Active Hang (on Hollow)
:20 Active Hang (on Arch)
:20 Kip
*10 minutes to work on Pull ups/C2B/BMU
Metcon
Metcon (3 Rounds for reps)
AMRAP 5
30
Double Unders
Burpees Over DB
DB Thrusters (50/35)
REST 5
AMRAP 5
20
Double Unders
Burpees Over DB
DB Thrusters (50/35)
REST 5
AMRAP 5
10
Double Unders
Burpees Over DB
DB Thrusters (50/35)
Cool Down
Accumulate
30 ATY