CrossFit Belleville – WOD

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WarmUp

30 Seconds

Active Samson

Kettlebell Deadlifts

Push-up to Down Dog

Russian Kettlebell Swings

Inchworm to Push-ups

Kettlebell Goblet Squats

*Performed with lighter kettlebell

Pigeon Pose with Kettlebell Lat Reach: 1 Minute Each Side

Barbell WU 2.0 (No Measure)

6 Goodmornings

6 Back Squats

6 Romanian Deadlifts

6 Front Squats

6 Bent Over Rows

6 Push Press

6 Thrusters

Weightlifting

Push Jerk (Find a Heavy 3)

*build to heavy triple from the rack

*20min

Metcon

Beef jerky (AMRAP – Rounds and Reps)

AMRAP 12:

21 Kettlebell Swings (55/35)

14 Kettlebell Reverse Lunges

7 Push Jerks (165/115)

L3: 135/95

L2: 95/65, 35/25

L1: 75/55, 25/20

Extra Credit

Explosiveness

3×3 Kneeling Jump Squats or Frog Jumps