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CrossFit Belleville – WOD

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WarmUp

1 Minute Each

Down Dog

Box Step-ups

Active Spidermans

Lateral Box Step-Overs

3 Frog Hops + 6 Air Squats

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Forearm Stretch on Box: 30 Seconds

Pigeon Pose on Box: 1 Minute Each Side

Weightlifting

Clean/Press Complex (EMOM 14)

Hang Power Clean + Push Press + Push Jerk
You can stay at one weight or build to something challenging

Metcon

Jumpin, Jumpin (Time)

15-12-9:

Burpee Box Jumps (24″/20″)

Power Clean and Jerks (135/95)

*12 minutes

After Party

5 min Static Stretch