Due to the threat of severe weather, all CrossFit and CrossFit Light Classes are canceled Thursday night (2/6/20).
Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
1 Round of:
12 Lat Activates
12 PVC Passthroughs
12 PVC Overhead Squats
12 PVC Sotts Press
12 Alternating Dumbbell Power Snatch
Metcon (AMRAP – Rounds and Reps)
AMRAP in 6 Minutes of:
10 Alternating Dumbbell Power Snatches (50/35)
10 Hand Release Push-Ups
9 Minute Time Cap. This is a Hang Power Snatch Ladder for time. One Bar and add weights after finishing the rep requirement. Start with the bar loaded.
Hang Power Snatch (10 55%)
Hang Power Snatch (8 65%)
Hang Power Snatch (6 75%)
Hang Power Snatch (6 85%)
Hang Power Snatch (2 90%)
Target is 5 Minutes or less. Time Cap is 7 Minutes.
30 Overhead Squats (115/85)
Overhead Squats should be completed in 3 sets or less. Scale pull-ups to 20 Jumping Pull-Ups, 20 Banded Strict Pull-Ups and 20 Ring Rows.