Friday Things

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

8 Minute Time Cap

Metcon (Time)

3 Rounds of:

10 Snatch Grip Push Press (95/65)

10 Overhead Squats (95/65)

10 Box Jumps (24/20)

Weightlifting

You have 23 Minutes to Complete. Base your working weights of the Power Clean and Push Press Complex off of your Power Clean and Jerk.

Power Clean and Push Press (5 65%)

Power Clean and Push Press (5-5-5 75%)

Power Clean and Jerk (Base your weights on your Power Clean and Jerk)

Metcon

12 Minute Time Cap

Metcon (Time)

4 Rounds of:

15 V Sit-Ups

10 Alternating Pistols

1 Rope Climb

Post WOD Skill/Strength

Clean Pull (5-5-5 AHAP)

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