Batch

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, then:

2 Rounds of:

10 Lat Activates

10 Barbell Muscle Cleans

10 Barbell Front Squats

10 Barbell STOH

10 Barbell Good Mornings

1 Wall Walk

Weightlifting

One Complex every 2 Minutes for 8 Rounds. These ARE NOT touch and go reps.

1 Clean

1 Clean

2 Jerks

Metcon (8 Rounds for weight)

Metcon

Metcon (Time)

4 Rounds of:

2 Wall Walks

12 Push-Ups

15 Pull-Ups

Post WOD Skill/Strength

Metcon (Time)

Echo Bike:

10s Sprint, 20s Recovery Spin for 60 Calories