Another EMOM

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Alternating Toe Touches

10 Shoulder Taps

10 Alternating Dumbbell Power Snatches

5 Push-Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes of:

10 Alternating Dumbbell Power Snatches (50/35)

20 Lateral Over The Dumbbell Hops

Weightlifting

Push Press (3 EMOM for 10 Minutes AHAP)

Metcon

12 Minute Time Cap

Metcon (Time)

27-21-15-9 of:

Deadlifts (185/135)

Clap Push-Ups
Deadlifts should be completed in 3 sets or less. Lower each deadlift to the ground. Scale push-ups as needed.

Post WOD Skill/Strength

Hip Extensions (12-12-12)

GHD Hip Extensions
Hold for 3 seconds at the top and squeeze glutes.

Posted in WOD