Burny

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, Then:

2 Rounds of:

10 Lat Activates

10 Hanging Leg Raises

5 Barbell Front Squats

5 Wallballs

Weightlifting

You have 20 Minutes to Complete. 10 sets of 10. Add a few more pounds to last week. Rest 1 Minute after each set. Stay at the same weight. Partner/Group up and figure out a plan to make transitions quick.

Front Squat (10 sets of 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 Minutes of:

20 Wallballs (20/14, 10′)

200m Run

20 Toes To Bar
Wallballs shoud be completed in 2 sets or less. Toes to Bar should be completed in 3 sets or less.

Post WOD Skill/Strength

Sumo Stance Goblet Squat (20-20-20 AHAP)

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