Craft

Announcements

Snatch and Overhead Squat Clinic Sunday October 9th at 10a

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

10 Burpees then

2 Rounds:

10 PVC Pass Throughs

10 Barbell Bent Over Rows

10 Scapular Push-ups

10 Lat Activates

Weightlifting

Push Jerk

Take 10 Minutes to build to a heavy single.

Metcon (Weight)

EMOM for 10 Minutes 3 Push Jerk at 70% of the your heavy single.

Metcon

Metcon (Time)

21-15-9 of:

Alternating Dumbbell Power Snatches (50/35)

Toes to Bars

Lateral Over the Dumbbell Burpees

Post WOD Skill/Strength

Metcon (Time)

Echo Bike:

10s Sprint, 20s Recovery Spin for 60 Calories