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CrossFit Belleville – WOD

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WarmUp

30 Seconds Each

Easy Row

Active Samson

Russian Baby Makers

Moderate Row

Wall Ball Deadlifts

Squats to Wall Ball

Faster Row

Wall Ball Cleans

Squats with Wall Ball

Barbell Warm-up (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Shoulder Presses

5 Romanian Deadlifts

5 Front Squats

Mobility

Barbell Ankle Stretch: 1 Minute

Barbell Assisted Straddle Stretch: 1 Minute

Weightlifting

Deadlift (EMOM 12 x 3 Reps)

Build in weight

Metcon

Shoot your Shot (AMRAP – Rounds and Reps)

AMRAP 18:

45 Wallballs (20/14)

30/24 Calorie Row

15 Deadlifts (275/185)