CrossFit Belleville – WOD

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WarmUp

30sec (No Measure)

Jumping Jacks

Active Spidermans

Air Squats

Active Samson

Cossack Squats

Push-up to Down Dog

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

3 Position Snatch (EMOM 11 Build to Moderate Complex)

High Hang- Hang – Floor

Metcon

Overhaul (Time)

For Time:

50 Box Jump Overs (24/20)

40 Pull-ups

30 Power Snatches (115/80)

L3: 40/30/20

L2: Step ups, Ring Rows, 95/65

*12min cap

Extra Credit

3 sets

8 Ws

8 Front Raises

8 Lateral Raises

with light DBs