CrossFit Belleville – WOD

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WarmUp

30 Sec

Slow Air Squats

Romanian Deadlifts

Slow Air Squats

Good Mornings

Slow Air Squats

Strict Presses

Push-up to Down Dog

Push Press

Push-up to Down Dog

Front Squats

Push-up to Down Dog

Thrusters

Mobility

Pigeon Pose + Lat Reach: 1 Minute (Each Side)

Chest Stretch: 30 Seconds (Each Side)

Weightlifting

EMOM 15 x 2

Min 1: Power Cleans

Min2: Front Squats

Min 3: Hand Squat Cleans

Min 4: Power Clean and Jerk

Min 5: Cluster

Metcon

Speed Dating (AMRAP – Reps)

5 Rounds:

AMRAP 2:30min

2 Rounds Cindy

Max Reps Barbell Movement (135/95)

Rest 1 Minute Between Rounds

Round 1: Power Cleans

Round 2: Front Squats

Round 3: Hang Squat Cleans

Round 4: Power Clean and Jerks

Round 5: Clusters