Another Girl!

Announcements

Rope Climbing Clinic with Coach Rachael at 12:00 on Sunday, December 3rd!

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Weightlifting

You have 23 Minutes to Complete. These are NOT touch and go reps.

Clean and Jerk (3 65%)

Clean and Jerk (2 75%)

Clean and Jerk (2 80%)

Clean and Jerk (2 85%)

Clean and Jerk (1 AHAP)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Post WOD Skill/Strength

Metcon (No Measure)

10 False Grip Ring Pull-Up Negatives

Posted in WOD