Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds of:
10 Lat Activates
5 Barbell Muscle Cleans
10 Barbell Front Squats
5 Barbell STOH
10 Rounds. Every 90s, complete the complex. These are NOT Touch and Go Reps. Start at 55% of your Clean and Jerk and increase every 90s.
Metcon (10 Rounds for weight)
Power Clean/Clean/Jerk/Jerk (Record Heaviest Weight Here)
Clean and Jerk (Use this to calculate weight.)
Target is 10 Minutes or less. Time Cap is 12 Minutes.
3 Rounds of:
25 Wallballs (20/14, 10’/9′)
25 Toes To Bar
25 Hand Release Push-Ups
Wallballs should be completed in 2 sets or less. Toes to Bar Should be completed in 3 sets or less. Scale Push-Ups as needed.
Post WOD Skill/Strength
Strict Pull-Ups (10-10-10)
Scale to banded strict Pull-Ups