Talk is cheap. Anyone can talk. Only the few choose to DO.


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CrossFit Belleville – WOD

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0:30 Active Samson Stretch

0:30 Knuckle Draggers

0:30 Squat to Stand

200m Jog


**with an empty barbell**

0:15 Good Mornings

0:15 Elbow Rotations

0:15 Back Squats

0:15 Stiff Legged Deadlifts

5 Deadlifts

[Hips/Shoulders rising at the same rate]

**get workout weight on the bar**


Mr. Joshua Jr. (Time)

5 Rounds For Time [30 Minute Cap]:

400 Meter Run

30 AbMat Sit-ups

15 Deadlifts (205/145)

* 30min Cap


Power Clean/Push Jerk (3 PC + 1 PJ)

*5 Sets

*Every 2 minutes

*Moderate weight

Cool Down

1:00 Couch Stretch (each side)