CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Easy Row

Active Spidermans

Box Step-ups

Moderate Row

Active Samson

Lateral Box Step-Overs

Faster Row

Air Squats

Box Jumps (Step Down)

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

5/3/1 – Wendler

Bench Press (5/5/5+)

Warm up sets

40% x 5

50% x 5

60% x 5

Working sets

65% x 5

75% x 5

85% x 5+

Remember to add #10 on your 1RM

Metcon

Doce (AMRAP – Rounds and Reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/85)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

L3: (115/85, 95/65, 75/55)

L2: (95/65, 75/55, 65/45) (15 Burpee Step Overs)

L1:(75/55, 65/45, 45/35) (15 Burpees)