Announcements
Community Event: 3pm Sunday 01/29 at Hi-Wire Brewing in Durham
Morrisville Community CrossFit – CrossFit
Pre WOD
Metcon (No Measure)
200m Run, then:
1 Round of:
15 Lat Activates
15 PVC Passthroughs
15 PVC Muscle Snatch
15 PVC Overhead Squats
15 PVC Snatch Grip Push Presses
10 PVC Snatch Balances
20 Single Unders
Metcon
Metcon (AMRAP – Rounds and Reps)
3 Rounds of:
10 Snatch Grip Overhead Lunges (45/35)
Weightlifting
Every 90s for 10 Rounds. Add weight as you are able.
1 Snatch
Metcon (10 Rounds for weight)
Add weight as you are able.
Metcon
Metcon (Time)
3 Rounds of:
20 Alternating Dumbbell Power Snatches (50/35)
50 Double Unders
Post WOD Skill/Strength
Crossover Symmetry (No Measure)
2 Rounds of:
3 Crossover Symmetry Exercises
Perform 15-20 Reps