CrossFit Belleville – WOD

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WarmUp

Fish Game

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Front Rack Stretch – Floor – 60sec

Wrist Stretch – 60sec

Weightlifting

Power Clean (Find a heavy triple)

*TNG

*20min

Metcon

Black ‘n’ Blue (Time)

5 Rounds:

10 Power Cleans (135/95)

10 Burpees

12 min cap

L3: (115,85)

L2: (95,65)

L1: (75,55)

Extra Credit

Superset

8 Right DB Strict Press

8 Right DB Row

Then repeat on Left side

3 rounds.

Heavy-ish DBs