Another EMOM!

Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

200m Run, then:

2 Rounds of:

10 Barbell Muscle Cleans

10 Barbell Front Squats

10 Barbell STOH

5 Burpees


10 Minute EMOM. The first 3 Minutes, Clean and Jerk (1 Rep) at 65%. The next 3 Minutes, 75%. The next 2 Minutes, 85%. The Final 2 Minutes, go AHAP.

Clean and Jerk (3 65%)

Clean and Jerk (3 75%)

Clean and Jerk (2 85%)

Clean and Jerk (1 AHAP)

Clean and Jerk (1 AHAP)


Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

12 Burpees

12 Thrusters (95/65)

200m Run
Thrusters should be unbroken. Find a pace and maintain it. Blowing through the first few rounds is a poor decision!!!

Post WOD Skill/Strength

Metcon (Weight)

3 Rounds of 60s Double Kettlebell Front Rack Hold
Elbows must be below the shoulders with hands touching, but not interlocking. Focus on keeping abs tight and rib cage pulled down.

Posted in WOD