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CrossFit Belleville – WOD
Warm up/Mobility
High Knees
Butt Kickers
100m Run
Soldier Kicks
Burpee Broad Jump
100m Run (faster)
**Mobility**
1:00 Samson Stretch (each side)
**Activation**
**Clean Barbell Warm-Up – 5 Reps of Each**
Deadlift
Hang Muscle Clean
Elbow Rotations
Front Squat
Weightlifting
3 Position Clean (Every 90 sec x 8)
High Hang + Hang + Floor
Metcon
Squeaky Clean (Time)
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell: 115/85
*15min
L3: 95/65
L2: 75/55
L1: 55/45
Cool Down
1:00 Wrist Stretch (:30 each side)
1:00 Puppy Pose
1:00 Couch Stretch (:30 each side)