Extension, Flexion, Run

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Weightlifting

You have 23 Minutes to Complete.

Deadlift (5-5 75%)

Deadlift (Max Reps 75%)

These are NOT touch and go reps. Lower each rep to the ground. Reset and pull fast.

Metcon

Metcon (Time)

5 Rounds of:

15 V Sit-Ups

200m Run

Post WOD Skill/Strength

Metcon (No Measure)

Strict Ring Pull-Ups

5-4-2-2-2

Strict Ring Dips

5-4-3-2-2

Posted in WOD