CrossFit Belleville – WOD

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WarmUp

30 Seconds

Active Samson

Box Step-ups

Front Plank

Active Spidermans

Lateral Box Step-ups

Hollow Hold

Push-up to Down Dog

Box Step-ups

Arch Hold

Air Squats

Lateral Box Step-ups (Low Box)

Sit-ups

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Weightlifting

Clean EMOM (Build on weight each round)

On the minute x 16:

Minute 1 – 3 Power Cleans

Minute 2 – 2 Hang Squat Cleans

Minute 3 – 1 Squat Clean

Minute 4 – Rest

Metcon

Overkill (Time)

21-15-9:

Double Dumbbell Power Cleans (50s/35s)

Box Jump Overs (24″/20″)

Double Dumbbell Front Squats (50s/35s)

Toes to Bar

*15min cap