Another EMOM!

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, then:

2 Rounds of:

10 Barbell Muscle Cleans

10 Barbell Front Squats

10 Barbell STOH

5 Burpees

Weightlifting

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

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.

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