CrossFit Belleville – WOD

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WarmUp

30 Seconds

Single Unders

Cossack Squats

Barbell Row

Single Unders

Pausing Air Squats

Good Mornings

Double Unders

Front Squats

Hang Power Cleans

Mobility

Russian Baby Maker: 45 Seconds

Pigeon Pose + Lat Reach: 45 Seconds Each Side

Weightlifting

HHC + HPC (EMOM 9)

High Hang Clean

Hang Power Clean

Metcon

Double Knot (Time)

100 Double Unders

21 Strict Pull-ups

21 Squat Cleans (135/95)

75 Double Unders

15 Strict Pull-ups

15 Squat Cleans (135/95)

50 Double Unders

9 Strict Pull-ups

9 Squat Cleans (135/95)

Pull up Sub: Bent Over Rows

*23 min Cap

Double Knot (Time)

100 Double Unders

21 Strict Pull-ups

21 Squat Cleans (135/95)

75 Double Unders

15 Strict Pull-ups

15 Squat Cleans (135/95)

50 Double Unders

9 Strict Pull-ups

9 Squat Cleans (135/95)

Pull up Sub: Bent Over Rows

*23 min Cap