Glacier

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

15 Barbell Good Mornings

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Minutes of:

10 Hang Power Cleans

8 Front Squat

6 Push-Ups

Weightlifting

Every 90s for 10 Rounds. Add weight as you are able.

1 Power Clean and Jerks

1 Clean and Jerk

Metcon (10 Rounds for weight)

Metcon

9 Minute Time Cap

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Post WOD Skill/Strength

Metcon (No Measure)

4 Rounds for Quality:

10 Front Rack Lunges

15 Ring Rows

30 Alternating Shoulder Taps

Posted in WOD