First, Coan, now, Wendler

Morrisville Community CrossFit – CrossFit

Pre WOD

You have 5 Minutes to Complete

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

5 Barbell Front Squats

10 Push-Ups

5 Jumping Dips

Weightlifting

You have 22 Minutes to Complete

Bench Press (5 75%)

Bench Press (5 80%)

Bench Press (At Least 5 85%)

Metcon

25 Minute Time Cap

Metcon (Time)

4 Rounds of:

20 Alternating Plank Shoulder Taps

10 Ring Dips

20 Toes To Bar

10 Front Squats (155/115)

20 Lateral Over the Bar Burpees
Ring DIps should be completed in 2 sets or less. Front Squats should be completed in 2 sets, ideally, unbroken.

Post WOD Skill/Strength

1000m Row (Time)

Max Effort 1000m Row

Posted in WOD