Full Pull, Half Pull

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, Then:

2 Rounds of:

10 Alternating Toe Touches

10 Barbell Deadlifts

10 Barbell Muscle Cleans

20 Alternating Shoulder Taps

Weightlifting

You have 25 Minutes to Complete. Add weight to 8/27. Seven sets of 2. Rest 2 minutes between each working set.

Deadlift (2-2-2-2-2-2-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

Hang Power Cleans (155/115)

30s Plank

100m Run
Start with 1 Rep on Hang Power Cleans and increase by 1 Rep each round. Accumulate at total of 30s on the plank.

Post WOD Skill/Strength

Metcon (No Measure)

3 Rounds of:

50s Hollow Body Hold

Rest 1 Minute

Posted in WOD