Chord

Announcements

Thanksgiving Day Partner WOD at 9am and Black Friday WOD at 10a

MCCF Closed for 24/7 access on 12/3-12/4 for a CF L2Seminar between 7a-7p both days

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coaches Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes of:

10 Calorie Row

Partner holds a plank
Plank is in push-up postion. Partners alternate every 10 calories.

Rest 2 Minutes before next metcon.

Metcon (Time)

10 Rounds for time:

15 Deadlifts (135/95)

12 Hang Power Cleans (135/95)

9 STOH (135/95)

6 Synchronized Bar Facing Over the Bar Burpees
Partners will alternate barbell movements. Patners will be on opposite sides of the barbell for the bar facing burpees and are synchronized on the floor.