Flash

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, Then:

1 Round of:

15 Lat Activates

15 Scapular Push-Ups

15 Barbell Muscle Cleans

15 Barbell Front Squats

15 Barbell STOH

30 Single Unders

Metcon

Metcon (Time)

4 Rounds of:

12 Thrusters (45/35)

30 Single Unders

Weightlifting

Every 90s for 10 Rounds. Increase weight as you are able. These are NOT Touch and Go reps.

Clean Pull

Clean

Front Squat

Jerk

Metcon (10 Rounds for weight)

Metcon

Finishing Times:6-10 Minutes

Metcon (Time)

4 Rounds of:

10 Hang Clusters (95/65)

50 Double Unders

Post WOD Skill/Strength

Plank (Push-Up Position) (3 Sets of 1 Minute)

Posted in WOD