Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds of:
10 Barbell Muscle Cleans
10 Barbell Front Squats
10 Barbell STOH
Every 90s for 10 Rounds of 1 Power Clean, then 6 Lateral Over the Bar Squat Jumps. Start around 55% of you 1 RM and try to increase every 90s.
Power Clean (1)
You have 12 Minutes to Complete.
Push Jerk (3-3-3-3 AHAP)
Rest 2 Minutes after each set. Start at 60% and increase every set.
30 Clean and Jerks, 135# / 95#
Post WOD Skill/Strength
Kettlebell Front Rack Hold (3 Rounds)
Elbows must be below the shoulders with hands touching, but not interlocking. Focus on keeping abs tight and rib cage pulled down.