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CrossFit Belleville – WOD

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Warm up/Mobility

30 Seconds Each

Easy Bike

PVC Pass Throughs

Active Samson

Moderate Bike

PVC Pass Throughs

Alternating Step Back Lunges

Faster Bike

PVC Pass Throughs

PVC Front Rack Reverse Lunges

*Get More Narrow With Each Set of Pass Throughs*

# MOBILITY

PVC Lift Offs: 40 Seconds

PVC Sotts Press: 40 Seconds

PVC Overhead Squats: 40 Seconds

Snatch Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Behind the Neck Push Presses

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Metcon

Imaginary friends (Time)

On the 5:00 x 5 Rounds:

7 Power Snatches (95/65)

14 Front Rack Reverse Lunge (95/65)

9/7 Calorie Assault Bike

14 Front Rack Reverse Lunge (95/65)

Power Snatches (95/65)