CrossFit Belleville – WOD

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Metcon Prep

Run Warm up

200 Meter Run

Burpee Prep

40 Seconds Push-up to Down Dog

30 Seconds Active Spidermans

20 Seconds Frog Hops

10 Seconds Burpees

Rope Climb Prep

3 Seated Rope Pulls

2 Jumping Foot Locks

1 Rope Climb

4. Clean and Jerk Prep

5 Romanian Deadlifts

5 Muscle Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Strict Press & Reach

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5 Clean and Jerks

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Build to Workout Weight

*15 min

Metcon

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
*50min “soft” cap

Extra Credit

5 min Static Stretch