CrossFit Belleville – WOD

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WarmUp

30 Seconds

Single Unders

Right Arm Dumbbell Swing

Left Arm Dumbbell Swing

Double Under attempts

Right Arm Dumbbell Hang Muscle Clean

Left Arm Dumbbell Hang Muscle Clean

Double Unders

Right Arm Dumbbell Strict Press

Left Arm Dumbbell Strict Press

Barbell Warmup

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Strict Press & Reach

5 Push Press & Reach

Weightlifting

Push Jerk (Build to a heavy 3)

*20min

Metcon

Bel-Air (AMRAP – Rounds and Reps)

AMRAP 15:

40 Double Unders

20 Dumbbell Hang Clean & Jerks (50/35)

40 Double Unders

20/15 Calorie Row

L3: 35/25

L2: 25/15, Double under attempts

L1: 25/15, 120 Singles

Extra Credit

Calf Smash 2 min each

*use a ball, a kettlebell or a bar