Build your Empire

CrossFit Belleville – WOD

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Warm up/Mobility

:45 of each movement:

Squat Hold

Active Samson

Row

Alternate Toe Touch

Kang Squat

6 DB Romanian Deadlifts (Each arm)

6 DB Cleans (each arm)

6 DB Push Press (each arm)

Accessory Work

**3 Sets:**

12 Arnold Presses (each arm)

24 Elevator Push Ups

*15 Minutes

Metcon

Beach Ball (AMRAP – Rounds and Reps)

AMRAP 20:

40 Wall Balls (14/10)

30/24 Calorie Row

20 Toes to Bar *Weighted Abmat Sit-ups*

10 Alternating Dumbbell Power Snatches (50/35)

Cool Down

1:00 Hamstring Stretch (each side)

1:00 Lat Stretch (each side)

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