CrossFit Belleville – WOD

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WarmUp

Resistance Band or PVC/Broomstick Warmup

30 Seconds

Pass Throughs

Pull Aparts

Good Mornings

Cook Squats

Overhead Squats

5/3/1 – Wendler

Deadlift (5/3/1+)

Warm up sets

40% x5 50% x5 60% x3

Working sets

75% x5

85% x3

95% x1+

Metcon

T-Mobile (AMRAP – Rounds and Reps)

AMRAP 15:

5 Bar Muscle-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

Deck Of Cards – Home edition (Time)

Spades: Goblet Squats

Clubs: Burpees

Diamonds: Sit-ups

Hearts: Single Arm Dumbbell Snatches or Odd Object to Shoulder

Aces : 30 sec Hollow Hold

*30min cap