Announcements
Community Event: 3pm Sunday 01/29 at Hi-Wire Brewing in Durham
Morrisville Community CrossFit – CrossFit
Pre WOD
Warm-up
200m Run, Then:
2 Rounds of:
10 Lat Activates
10 Scapular Push-Ups
10 Barbell Muscle Cleans
10 Barbell Front Squats
10 Barbell STOH
MetCon
Metcon (AMRAP – Rounds and Reps)
2 Rounds of:
15 Front Squats (75/55)
10 Push Presses (75/55)
Weightlifting
One Complex every 90 Seconds for 10 Rounds.
1 Power Clean and Jerk
Weightlifting (10 Rounds for weight)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Post WOD Skill/Strength
Metcon (No Measure)
3 Rounds for Quality:
10 Dumbbell Arnold Presses
12 Standing Overhead Tricep Extensions
20 Banded Pull-Aparts