Arm Squats and Some Fran Prep

Announcements

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

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 STOH

8 Front Squats

6 Thrusters

20 Double Unders/Single Unders

Weightlifting

You have 23 Minutes to Complete

Bench Press (10 60%)

Bench Press (6 70%)

Bench Press (4 80%)

Bench Press (2-2 90%)

Metcon

17 Minute Time Cap

Metcon (Time)

EMOM Starting on Minute 1: 5 Burpees

100 Double Unders

25 Push Jerks (115/85)

25 Front Squats (115/85)

25 Pull-Ups

20 Thrusters (115/85)

20 Chest To Bar Pull-Ups

100 Double Unders
These are Push Jerks, NOT Push Presses. barbell movements should be completed in 3 sets or less. Chest to Bars and Pull-Ups should be completed in 4 sets or less. 100 Double Unders=200 Single Unders

Post WOD Skill/Strength

Metcon (No Measure)

Ring Push-Ups

8-8-8-8-8

Posted in WOD