Fran

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