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CrossFit Belleville – WOD

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WarmUp

1 Minute Each

Active Samson + Air Squat

Shoulder Taps

Lateral Squats

Push-up to Down Dog

Wall Squats

Hollow Hold

5/3/1 – Wendler

Bench Press (3/3/3+)

Warm up Sets

40% x 5

50% x 5

60% x 3

Working sets

70% x 3

80% x 3

90% x 3+

*Remember to add 5lbs on your 1RM

Metcon

Time after Time (AMRAP – Rounds and Reps)

AMRAP 5:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Rest 1 Minute

AMRAP 5:

5 Pull-ups

10 Push-ups

15 Air Squats

Rest 1 Minute

AMRAP 5:

5 Chest to Bar Pull-ups

10 Push-ups

15 Air Squats

*score is total rounds and reps completed