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CrossFit Belleville – WOD

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Warm up/Mobility

:30 of Each:

Active Spiderman

Boot Strappers

Inch-Worm to Up-Dog

PVC Pass Through

3 Burpee Box Step-Ups

3 Burpee Box Jump & Stand

6 Russian KBS

6 KBS

10 PVC Overhead Squats (5 reps with pause in the bottom / 5 reps no pause)

5 Empty Barbell Overhead Squats (all with a :5 pause in the bottom)

Weightlifting

PS + OHS (EMOM 12 1 Power Snatch + 1 Overhead Squat)

Metcon

Over the Edge (Time)

5 Rounds For Time:

15 Overhead Squats (95/65)

12 KBS (55/35)

9 Burpee Box Jumps (24/20)

*18min Cap

Cool Down

1:00 Wrist Stretch

1:00 Down-Dog Stretch

1:00 Frog Stretch