Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds of:
10 Lat Activates
5 Hanging Leg Raises
10 Barbell Muscle Cleans
5 Barbell Front Squats
10 Alternating Lunges
Every 90s for 10 Rounds, complete a Power Clean and 3 Front Squats. Start at 55% of your Power Clean and increase weight for every Round.
Metcon (10 Rounds for weight)
1 Power Clean and 3 Front Squats
Power Clean (1 (Use this to Calculate Weight))
Target is 8 Minutes or less. Time Cap is 11 Minutes.
4 Rounds of:
12 Hang Power Cleans (135/95)
12 Toes To Bar
12 Lateral Over the Bar Jump Lunge
Hang Power Cleans and Toes to Bar should be completed in 2 sets or less.
Post WOD Skill/Strength
Kettlebell Front Rack Hold (3 Rounds of 60s)
Elbows must be below the shoulders with hands touching, but not interlocking. Focus on keeping abs tight and rib cage pulled down.