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CrossFit Belleville – Legends View Public Whiteboard

CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** 10 Toe Touch + Jump 10 Alternating DB Deadlift 10 Alternating Elbow to Instep on Box **Set 2** 10 Sit-ups 10 Alternating DB Single Arm Sumo Deadlift High Pulls 10 Box Step-up & Overs **Set 3** 10 V-ups 10 Alternating Single-Arm DB Snatch 10 DB

CrossFit Belleville – Engine Building View Public Whiteboard Metcon CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-ups CrossFit Games Open 12.5 (AMRAP – Rounds and Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters,

CrossFit Belleville – WOD View Public Whiteboard WarmUp AMRAP 6: 20 Jumping Jacks 10 PVC Pass Throughs 20 Double Unders or Single Unders 10 Air Squats **Snatch Progression with PVC ** 1) Deadlift // Set-up: heels down, shoulders in front of the bar, visible lumbar arch. 2) Deadlift to Mid-thigh // Mid-thigh position: heels down,

CrossFit Belleville – Legends View Public Whiteboard

CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** 10 Alternating Spiderman Stretch 10 Med Ball Deadlift // Heels down, back flat, hips lower than shoulders 10 Med Ball Front Squat // Heels down, knees out, ball in front of face **Set 2** 20 Mountain Climbers 10 Med Ball shrug & pull under //

CrossFit Belleville – Engine Building View Public Whiteboard Metcon Engine (Time) 3 Rounds: 40/30 Calorie Assault Bike 800 Meter Row 40 Double Unders 30 x 10 Meter Shuttle Run 20 Burpees *30min cap

CrossFit Belleville – WOD View Public Whiteboard WarmUp **Set 1** 20 Pulls on the rower (easy pace) 10 Sit-ups (legs straight) 100m Jog (no more than 1:00 to complete) **Set 2** 20 Pulls on the rower (moderate pace) 10 Sit-ups (Heels together) 100m Jog (faster pace than previous set) **Set 3** 20 Pulls on the

Announcements “We Love Our Members” BBQ is August 21st between 11am-1:30pm. There will be lots of food thanks to TruLocal and yard games! Feel free to bring your spouse, bf/gf, family, etc! PLEASE RSVP so we can prepare enough food! CrossFit Belleville – WOD View Public Whiteboard WarmUp **On a 5:00 Clock:** 10 Leg Swings

Announcements “We Love Our Members” BBQ is August 21st between 11am-1:30pm. There will be lots of food thanks to TruLocal and yard games! Feel free to bring your spouse, bf/gf, family, etc! PLEASE RSVP so we can prepare enough food! CrossFit Belleville – WOD View Public Whiteboard Metcon Partner up (Time) 100 Thrusters (115/75) 800m