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Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run/200m Row, then:

2 Rounds of:

10 Barbell Muscle Cleans

10 Barbell Front Squats

10 Barbell Good Mornings

10 Barbell Back Squats

20 Patrick Step Ups

Metcon

These are Max Efforts

500m Row (Time)

Max Effort 500m Row

400m Run (No Measure)

Weightlifting

5 sets of 5. Add weight to last week. If this is your 1st week, then start at 60%. Rest 2 Minute between sets.

Back Squat (5-5-5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

100m Run with Wallball (20/14)

10 Wallballs (20/14, 10’/9′)

Add 2 Wallballs each round.

Post WOD Skill/Strength

Metcon (No Measure)

3 Rounds for Quality of:

15 Prone Leg Curl

10 Strict Hanging Leg Raises

20 Banded Side Steps

Posted in WOD