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CrossFit Belleville – WOD

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WarmUp

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats
Add weight and repeat

Mobility

Pigeon pose on a box 30sec each

Childs pose on a box 1 min

Wrist stretch 1 min

Weightlifting

Power Clean (EMOM 10 x 2 building weight)

Metcon

Doce (AMRAP – Rounds and Reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/85)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

L3: (115/85, 95/65, 75/55)

L2: (95/65, 75/55, 65/45) (15 Burpee Step Overs)

L1:(75/55, 65/45, 45/35) (15 Burpees)

Extra Credit

3 x 6 Hand Stand Push ups or 3 x 30sec Handstand Hold