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CrossFit Belleville – WOD
Warm up/Mobility
50 Jumping Jacks
20 Alternating Single Leg Touches
40 Jumping Jacks
20 Superman
30 Jumping Jacks
20 Mountain Climbers
:45 Samson Stretch (each side)
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
Weightlifting
Squat Clean Thruster (EMOM 12 )
*Build to a heavy one
Metcon
Dirty Laundry (Time)
3 Rounds:
15 Power Cleans (115/85)
12 Thrusters (115/85)
9 Bar-Facing Burpees
Directly Into…
3 Rounds:
15 Power Cleans (95/65)
12 Thrusters (95/65)
9 Bar-Facing Burpees
*20 Minutes