CrossFit Belleville – WOD

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Warm up/Mobility

Upper body Warm up (No Measure)

2 Rnds

6 Bent Over Row

6 Push Press

6 BB Curl

25 Banded Pull Aparts

Foam Roll Lats x 10 passes each

10 Thorasic Rotations

3 Way Banded Shoulder Stretch 30s/position

Weightlifting

Power Clean EMOM

EMOM 12

3 @ 75%

2 @ 80%

1 @ 85%

Metcon

Metcon (Time)

15-12-9

Power Clean (155,105)

HSPUs

1min rest

2rounds

21 Wall Balls

7 Bar MUs

L3: (135,95) (C2B)

L2: (95,65) (Box HSPUs) (Pull ups)

L1: (75,55) (Push ups) (Ring Rows)

Extra Credit

3 sets

10 GHD Hip extensions

10 V-Ups