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CrossFit Belleville – WOD

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Warm up/Mobility

2 min AMRAP w. PVC

10 Pass Throughs

10 Around the world

10 OHS

Barbell Warm up -(Snatch) (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Deadlifts

Weightlifting

: HPS + PS (Build to a heavy complex)

Hang Power Snatch + Power Snatch
*20 min

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Female RX: 85/35/20″

L3: 95/65, 35/25

L2: 75/55, 25/20, Step ups

Extra Credit