CrossFit Belleville – WOD

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WarmUp

Friend 1:

*Increasing Intensity Each Minute:*

3 Minute Row

Friend 2:

*3 Minutes For Quality:*

3 Inchworms

5 Barbell Rows

10 Air Squats

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
**7min warm up**

*start with empty bar

*add weight each complex

*work your way to metcon weight

*4-5 sets

Metcon

Always remembered (Time)

Teams of 2:

Buy-In: 2001 Meter Row

4 rounds:

9 Rope Climbs

11 Bear Complexes (135/95)

Cash-Out: 2977 Meter Row

**1 Bear Complex:** 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press

* The 2001 meter row represents the year

* The 4 rounds represents the four planes

* The 9 Rope Climbs represents the month

* The 11 Bear Complexes represent the day

* The 2977 meter row represents the lives lost

*45min cap

Extra Credit

5 min Static Stretch