CrossFit Belleville – WOD

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Game

Fish Game

4min

WarmUp

30 Seconds

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Single Arm Front Rack Stretch on Wall: 30 Seconds Each Side

Front Rack Stretch- Floor: 1 Minute

Weightlifting

Push Jerk (Build to a Heavy 3)

*20min

Metcon

Go Fish (Time)

1000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Push Jerks (135/95)

RX+: 155/115

L3: 115/75

L2: 95/65

L1: 75/55, burpees

*18min Cap

Extra Credit

3×8 Scap Pullups