Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Minutes of:

Kettlebell Swings (53/35)

Goblet Lunges (53/35)

Rep Scheme: 5-10-15-20-25-30 and so on…

Weightlifting

You have 23 Minutes to Complete

Back Squat (5 75%)

Back Squat (5 75%)

Back Squat (5-5-5 85%)

Metcon

10 Minute Time Cap

Metcon (Time)

21 Deadlifts (175/125)

15 Hang Cleans (175/125)

9 Hang Power Clean and Jerks (175/125)
Scale this to be able to drop and go or touch and go reps.

Post WOD Skill/Strength

Chin-Ups (3 Sets of ME)

Supinated (Underhand Grip)