CrossFit Belleville – WOD

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WarmUp

30 sec

Push up to Down Dog

Glute Bridges

Push up to Down Dog

Single Leg Glute Bridges (30sec each)

Push up to Down Dog

Front Plank Hold

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Strength

Deadlift (EMOM 8 x3 @ 65%)

Metcon

Frank the Tank (3 Rounds for reps)

AMRAP 5, Rest 5

50 Wall Ball (20/14) Buy-In

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

AMRAP 5, Rest 5

35 Wall Ball (20/14) Buy-In

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

AMRAP 5:

20 Wall Ball (20/14) Buy-In

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

L3: 35/20/10 WB

L2: 35/20/10 WB, 155/115: 185/135: 225/155

L1: 35/20/10 WB @ 14/10, 135/95: 155/115: 185/135
Home Edition:

WB=Ground to Overhead

Deadlifts

Burpees over Object