CrossFit Belleville – WOD

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WarmUp

8 Minutes For Quality

200 Meter Row

10 PVC Pass Throughs

10 PVC Overhead Squats

5 PVC Sotts Press

5 PVC Liftoffs

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

Mobility

Barbell Thoracic Opener: 2 Minutes

Weightlifting

Hang Power Snatch (Build to a Heavy 3)

*20min

Metcon

Castaway (Time)

100 Air Squats

50/35 Calorie Row

25 Hang Power Snatches (115/85)

*15min

After Party

Ascending Ladder for 7 Minutes:

1-2-3-4-5….

Strict Handstand Push-up

Strict Ring Dip

Push-up

Rest 3 Minutes

5 Minute Window:

2 Wall Walks

10 Weighted AbMat Sit-Ups