CrossFit Belleville – WOD

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WarmUp

30 Seconds

Active Samson

Down Dog

PVC Pass Throughs

Box Step-ups

Push-up to Down Dog

PVC Pass Throughs

Box Step-ups

Inchworms to Push-up

PVC Pass Throughs

Barbell Warmup #2 (No Measure)

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Reverse Lunges (Each Side)

5 Strict Press

5 Good Mornings

Mobility

Child’s Pose on Box: 40 Seconds

Front Rack Stretch on Box: 40 Seconds

Wrist Stretch on Box: 40 Seconds

Weightlifting

2 PP + 3 PJ (Build to a Heavy Complex)

2 Push Press

3 Push Jerks
*16min

Metcon

Overreaction (Time)

15-12-9:

Push Press (115/85)

Dumbbell Box Step Overs (50/35) (24″/20″)

Directly Into…

15-12-9:

Push Jerks (115/85)

Box Jump Overs (24″/20″)

*17min cap