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CrossFit Belleville – WOD View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 33 Ascending ladder 1,2,3,4…. Deadlift (225/155) Burpee Box Jumps (24/20) Strict Pull ups Toes to Bar Run 200 as a team after each round

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility :30 Soldier Kicks Cossack Squats High Knees Butt Kickers Side Shuffle 10 Mountain Climbers 10 KB Deadlift (Lighter KB) 10 Alternating V-ups 10 Mountain Climbers 10 Russian KB Swings (Lighter KB) 10 Sit-ups 10 Russian KB Swings (Workout KB) 10 Sit-ups 200m run Weightlifting HPC +

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 2 Rounds: :30 Mountain Climbers :30 Arm Circles **Push Jerk Review** Jump and Land // Extend legs during jump Jump and Land, Hands at Shoulders // Extend legs during jump Jump, Punch, Land // Extend legs, and then punch Push Jerk // Extend legs during jump

CrossFit Belleville – WOD View Public Whiteboard WarmUp 20 Jumping Jacks :30 on the rower *JUST LEGS* 20 Mountain Climbers :30 on the rower *LEGS and BACK* 20 Alternating Jumping Lunges :30 on the rower *LEGS /BACK/ARMS* (22-24 Strokes per minute pace) 20 Knee Tuck to Elbow in Plank Position :30 on the rower (26-30

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility 3 Sets: 10 Leg Swings (Across Body) 20 Jumping Jacks 10 Leg Swings (Up & Back) 20 Toe Touch + Jump 3 Sets: 10 Snatch Grip Bent Over Rows (Barbell) 5 Burpee Over Bar 10 Behind the Neck Snatch Grip Push Press 5 Burpee Over Bar

CrossFit Belleville – WOD View Public Whiteboard Metcon Girls Gone Wild (Time) In Teams of 2: “Annie” 50-40-30-20-10 DUs/Situps “Karen” 150 Wallballs (20, 14) (10′, 9′) “Isabel” 30 Power Snatches (135, 95) “Grace” 30 Clean and Jerks (135, 95) “Fran” 21-15-9 Thrusters (95/65), Pullups “Diane” 21–15–9 Deadlift (225/155), HSPUs 40min cap

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility **Set 1** 10 Plank to Down Dog 10 Alternating Scorpion Stretch 10 Arm Circles (Forwards) 10 Arm Circles (Backwards) **Set 2** 10 Air Squats 10 Inch Worms (No push-up) 10 Leg Swings / Leg (Side to Side) 10 Leg Swings / Leg (Front to Back) **Set

CrossFit Belleville – WOD View Public Whiteboard Metcon Metcon (No Measure) AMRAP 24 (partner) 4:00 Max Wallballs (20/14) 4:00 Max Row 4:00 Max Rope Climbs 4:00 Max Power Cleans (185/125) 4:00 Max Double Unders 4:00 Max BMU/C2B/Pullups 4 Min Rest 12 minutes Hang Clean Find a Heavy 1 *40 min

CrossFit Belleville – WOD View Public Whiteboard WarmUp Sally Up – Sally Down (No Measure) Air Squats Mobility :30 Leg Swings/Side :30 Bootstrappers Pre Wod 3 Sets For Reps: 1:00 Single-Leg Squats/ Pistols – Rest 1:30 *6 minutes Metcon Prep **1 Set x 7 Reps, empty barbell** **3 Sets x 5 Reps, very light/light weight**

CrossFit Belleville – WOD View Public Whiteboard Warm up/Mobility **On an 8:00 Clock** 8 Alternating Spiderman 8 Alternating Knees-to-Elbow in Plank 8 Scap Pull-ups 8 Cossack Squats 8 Kip Swings 100m Run Skill On a 8:00 Clock: L-Sit Hang – Perform 5 Handstand Push ups every time you break the L-sit. Metcon Prep **2 Sets:**