CrossFit Belleville – WOD

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WarmUp

5 Romanian Deadlift

5 Deadlift

10 Air Squats

5 Hang Power Cleans

5 Power Cleans

10 Air Squats

5 Hang Squat Cleans

5 Squat Cleans

add light weight and repeat

Mobility

Wrist Stretch 1 min

Childs Pose 1 min

Weightlifting

Clean Complex 3 (EMOM 9 @ 70%)

Power Clean + Hang Squat Clean

Metcon

Criss Cross (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15 Power Cleans (115/85)

30 Double Unders

15 Toes to Bar

L3: (95/65)

L2: (75/55) (20DUs) (K2C)

L1: (55/35) (60 Singles) (Knee raises)

Extra Credit

3 x 30sec Handstand hold