Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Weightlifting

You have 25 MInutes to Complete.

Clean and Jerk (3 60%)

Clean and Jerk (3+1 70%)

Clean and Jerk (3+1 80%)

Clean and Jerk (3+1 85%)

Metcon

15 Minute Time Cap

Metcon (Time)

9-7-5 of:

Thrusters (115/85)

Muscle-Ups

200m Run After Each Round
Thrusters should be unbroken. Scale Muscle-Ups to 9 Strict Pull-Ups and 9 Strict Dips

Post WOD Skill/Strength

Clean Pull (5-5-5 85%)

Squat Clean (Use this to Calculate Weight)