Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
200m Run, Then:
2 Rounds of:
10 Alternating Single Leg Deadlifts (with or without bar)
10 Barbell Muscle Cleans
10 Barbell Front Squats
10 Lat Activates
You have 27 Minutes to Complete. These are NOT touch and go reps.
Deadlift (2 90% of Desired Max)
Deadlift (3-3-3 75% of Desired Max)
Rest 90s between each set of 3.
15 Minute Time Cap
4 Rounds of:
10 Chest to Bar Pull-Ups
15 Front Squats (135/95)
Chest to Bar Pull-Ups and Front Squats should be completed in 2 sets or less.
Post WOD Skill/Strength
Bent Over Row (8-8-8 Same Weight Across)
Add weight to what you did last time.