CrossFit Belleville – WOD

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Warm up/Mobility

30 Seconds Each

Box Step-ups

Active Spidermans

Barbell Good Mornings

Box Jumps & Step Down

Push-up to Down Dog

Barbell Elbow Rotations

Box Step-ups

Hollow Hold

Barbell Romanian Deadlifts

Box Jumps w/ Step Down

Slow Air Squats

Barbell Strict Press & Reach

MOBILITY

Child’s Pose on Box: 1 Minute

Forearms Stretch on Box: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

Weightlifting

2 Position Power Clean (EMOM 12)

High Hang Power Clean + Hang Power Clean

Metcon

X-Factor (Time)

AMRAP 18:

12 Box Jump Overs (24″/20″)

9 Burpee Pull-ups

“X” Clean and Jerks

Round 1: 15 Clean and Jerks (135/95)

Round 2: 12 Clean and Jerks (155/105)

Round 3: 9 Clean and Jerks (185/135)

Round 4: 6 Clean and Jerks (205/145)

Round 5: 3 Clean and Jerks (225/155)

* This piece is 5 rounds for time, or an 18-minute time cap, whatever comes first

* If you hit the time cap, enter 18:00 as your score and put where you got to in the notes

* Use one barbell and change the weight as you go