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CrossFit Belleville – WOD

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WarmUp

**Ten Meters of Each**

Walking Active Samson

Side to Side Lunge

3 Air Squats + 1 Jump

Knuckle Draggers

High Knees

Butt Kickers

200m jog

**with an empty barbell**

0:15 Good Mornings

0:15 Elbow Rotations

0:15 Back Squats

0:15 Strict Press

0:15 Stiff Legged Deadlifts

0:15 Front Squats

3 Strict Presses pasusing at eye level then finish overhead

[The head should move not midline or arms]

3 Strict Presses, Hold overhead

[Lockout Overhead]

Weightlifting

Shoulder Press (Find your 1RM)

*15 minutes

Metcon

Strictly Business (AMRAP – Reps)

AMRAP 20:

400 Meter Run

Max Unbroken Strict Press (60% 1RM)

Cool Down

1:00 Pec Stretch on wall (each side)