Morrisville Community CrossFit – CrossFit

Pre WOD

You have 5 Minutes to Complete

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Sit-Ups

10 PVC Passthroughs

5 PVC Overhead Squats

5 Wallballs

5 Push-Ups

Weightlifting

You have 23 Minutes to Complete

Squat Snatch (3 70%)

Squat Snatch (3 80%)

Squat Snatch (3 85%)

Metcon

15 Minute Time Cap

Metcon (Time)

50 Wallballs (20/14) 10′

40 Toes To Bar

30 Lateral Over the Bar Burpees

20 Clap Push-Ups

10 Hang Snatch (135/95)
Wallballs should be done in 3 sets or less. Toes to Bar should be done in 4 sets or less. Hang (Squat) Snatches should be done in 3 sets or less.

Post WOD Skill/Strength

Snatch Pull (Below the Knee) (5-5-5 85% of Snatch)