CrossFit Belleville – WOD

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Warm up/Mobility

2 Rounds w. PVC

10 Pass Throughs

10 Around the world

10 OverHead Squats

Upper Body Complex #2 (No Measure)

8 Barbell Rows

8 Muscle Cleans

8 Shoulder Press

8 Thrusters

8 Barbell Curls

15 Banded Pull-apart

15 Banded Pushdowns

Weightlifting

Power Snatch + OHS Complex (EMOM 8 building up to a heavy 1)

Metcon

Freedom Sauce (AMRAP – Reps)

AMRAP 3:

21 Overhead Squats (95/65)

21 Burpee Over the Rower

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

18 Overhead Squats (115/80)

18 Burpee Over the Rower

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

15 Overhead Squats (135/95)

15 Burpee Over the Rower

Max Calorie Row

Rest 3 Minutes

AMRAP 3:

12 Overhead Squats (155/105)

12 Burpee Over the Rower

Max Calorie Row

*score will be total calories accumulated on the rower.

Extra Credit

3×5 Strict Pullups