CrossFit Belleville – WOD

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Warm up/Mobility

:30 Seconds

Cook Squats

Front Rack Stretch

Push-up to Down Dog

Wrist Stretch

Active Samson

Russian Baby Maker

Air Squats

Child’s Pose

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Power Clean/Front Squat/Push Jerk (Build to a heavy complex)

*20min

Metcon

Wise Man (No Measure)

AMRAP 3:

Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:

Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:

Macho Man (185/135)

1 Macho Man Complex:

3 Power Cleans, 3 Front Squats, 3 Push Jerks

L3:(115/75)(135/95)(155/105)

L2: (95/65)(115/75)(135/95)

L1: (75/55)(95/65)(115/75)

Extra Credit

Dumbbell Skater Squat With Countermovement (light DBs)

3×8