Bolt

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, then:

1 Round of:

15 PVC Passthroughs

15 PVC Muscle Snatch

15 PVC Overhead Squats

15 PVC Snatch Grip Push Presses

5 Burpees

Metcon

Metcon (Time)

3 Rounds of:

25 Sit-Ups

15 Overhead Squats (75/55)

Weightlifting

Every 2 Minutes for 8 Rounds. Add weight as you are able. These are NOT touch and go reps.

1 Snatch Pull

1 Below the Knee Hang Snatch

1 Snatch

Metcon (8 Rounds for weight)

Add weight as you are able.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes of:

100m Run

Hang Snatch (95/65)

Reps for Hang Snatch:

2-4-6-8-10-12-14-16-18 and so on…

Post WOD Skill/Strength

Crossover Symmetry (No Measure)

2 Rounds of:

3 Crossover Symmetry Exercises

Perform 15-20 Reps