CrossFit Belleville – WOD

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Warm-up

AMRAP 7:

**Partner 1: **

50 Meter Light Kettlebell Farmers Carry (Each Side)

**Partner 2: **

AMRAP:

5 Push-up to Down Dogs

10 Active Samsons

*Switch Stations When Partner finishes the carry

Kettlebell Warmup

*Performed With Light Kettlebell: *

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Goblet Squats

5 Goblet Reverse Lunges (Each Side)

5 Single Leg RDL’s (Each Side)

Weightlifting

HPC+PC+FS (EMOM 9)

1 Hang Power Clean

2 Power Clean

3 Front Squat
*Build to a heavy complex

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*15min cap

Extra Credit

Kettlebell Lat Smash

Kettlebell Pec Smash

Kettlebell Calf Smash