Day of Grace

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Barbell Muscle Cleans

10 Barbell Front Squats

10 Barbell STOH

5 Burpees

Weightlifting

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)

Weightlifting

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.

Metcon

Grace (Time)

For Time:
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.

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