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CrossFit Belleville – WOD

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Warm up/Mobility

3 Rounds

30 Seconds PVC Straight Legs Swings (15 Seconds Each)

30 Seconds PVC Pass Throughs

30 Seconds PVC Sotts Press

30 Seconds PVC Overhead Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats


Barbell Thoracic Opener: 2 Minutes

Barbell Ankle Stretch: 1 Minute

Active Twisted Cross: 1 Minute


Overhead Squat (Every 2 Minutes x 6 Sets)

Minutes 1-2: 9 Overhead Squats

Minute 3-4: 7 Overhead Squats

Minutes 5-6: 5 Overhead Squats

*You can go as heavy or as light as you want:

* **Lighter:** Primer for the Conditioning Piece or Technique Focus

* **Heavier:** Strength Piece (Getting Above Workout Weight)

* Each set is designed to be completed unbroken (rack is optional)


Bartender (AMRAP – Rounds and Reps)


12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

Barbell: 115/85


Metcon (AMRAP – Rounds and Reps)

10 Rounds For Time:

12 Double Dumbbell Deadlifts

9 Double Dumbbell Hang Power Cleans

6 Double Dumbell Push Jerks