Morrisville Community CrossFit – CrossFit

Pre WOD

You have 5 Minutes to Complete

Warm-up (No Measure)

2 Rounds of:

10 PVC Passthroughs

10 PVC Overhead Squats

10 Kettlebell Deadlifts

10 Lunges

5 Push-Ups

Metcon

5 Minute Time Cap

Metcon (Time)

3 Rounds of:

12 Alternating Jump Lunges

12 Burpees
Hands or arms shouldn’t touch your legs or the ground during lunges.

Weightlifting

You have 25 Minutes to Complete

Deadlift (5 65%)

Deadlift (5 75%)

Deadlift (5-5-5 85%)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 5 Minutes of:

Overhead Squats (95/65)

Every time you are not moving to complete an Overhead Squat, perform 4 Lateral Over the Bar Jump Lunges.
Lunges do not count towards reps.

Post WOD Skill/Strength

1000m Row (Time)

Max Effort 1000m Row