CrossFit Belleville – WOD

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WarmUp

Lateral Hops Over Bar

Inchworms

Forward and Back Hops Over Bar

Push-up to Down Dog

Single Unders

Active Samson

Double Unders

Active Spidermans

Barbell Warmup #2 (No Measure)

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Rack Reverse Lunges (Each Side)

5 Strict Press

5 Good Mornings

Mobility

Front Rack Stretch: 90 Seconds – Floor

Wrist Stretch: 1 Minute

Weightlifting

Clean Pull (2 x 3 @ 90%)

*10min

Clean (EMOM 5 Building up in weight)

Metcon

Round Trip (Time)

6 Rounds, On the 3:00:

20/14 Calorie Row

40 Double Unders

5-5-4-4-3-3 Hang Squat Cleans

*Climb in weight on the hang squat clean.

**Score is slowest round.

L2: 40sec of Attempts

L1: 120 Single unders

Extra Credit

3 x 12 Clams

https://www.youtube.com/watch?v=lz0W42vP1FM