48 Reps

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Afternoon WODs are on as scheduled! Please check here before making the trip. This could change.

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Single Leg Toe Touches

10 Barbell Good Mornings

10 Barbell Back Squats

10 Wallballs

Weightlifting

You have 25 Minutes to Complete. The first set should start around 60%. The 2nd set of 10 should be heavier than the first set of 10. The same for the sets of 8 and 6.

Deadlift (10)

Deadlift (8)

Deadlift (6)

Deadlift (10)

Deadlift (8)

Deadlift (6)

Metcon

12 Minute Time Cap

Metcon (Time)

3 Rounds of:

20 Hang Power Cleans (115/85)

30 Wallballs (20/14, 10’/9′)
Hang Power Cleans and Wallballs should be completed in 3 sets or less.

Post WOD Skill/Strength

Hip Extensions (12-12-12)

GHD Hip Extensions
Hold each rep for 3 seconds at the top. Squeeze glutes.

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