CrossFit Belleville – WOD

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WarmUp

:30 Seconds

Slow Row

Slow Bike

Medium Row

Medium Bike

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Walkouts

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Weightlifting

Power Snatch/Power Clean EMOM (EMOM 12 x 3 building up to 85% of Power Snatch)

Min 1: 3 Power Snatch

Min 2: 3 Power Clean

*add weight every 2 min.

Metcon

Power down (Time)

15-12-9

Calorie Row

Power Snatch (95/65)

directly into…

15-12-9

Calorie Bike

Clean and Jerks (95/65)

*Row/bike can be mixed and matched

*15 min cap

Extra Credit

5 x 3 negative pull ups with a 3 second lowering

supeset with 20sec Handstand hold