CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

PVC Pass Throughs

Active Samson + Air Squat

Box Facing Alternating Step-ups (Low Box)

PVC Overhead Squats

Inchworm to Push-up

Lateral Box Step Overs

PVC Overhead Squats (More Narrow)

Push-up to Down Dog

Box Facing Alternating Step-ups (Higher Box)

Barbell Warm up -(Snatch) (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Mobility

15 Band Pull aparts

30sec Right Pec Stretch

15 Band Pull aparts

30sec Left Pec Stretch

Weightlifting

Bench Press (1 RM)

*20min

*Go for it

*Make sure you have a spotter

Metcon

Power Move (AMRAP – Rounds and Reps)

AMRAP 10:

6 Power Snatches (95/65)

9 Overhead Squats (95/65)

12 Box Jumps (24/20)

L3: 75/55

L2: 55/45

L1: 45/35, step ups