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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

10 Box Step-Ups

10 Dumbbell STOH (Each Arm(

Metcon

Metcon (AMRAP – Reps)

AMRAP in 3 Minutes of:

Alternating Single Arm Thrusters (50/35)

Weightlifting

EMOM for 10 Minutes. Increase weight as you are able.

Clean and Jerk

Metcon (10 Rounds for weight)

Clean and Jerk (Record Heaviest Weight)

Metcon

Finishing Times: 10-16 Minutes

Metcon (Time)

3 Rounds of:

75 Double Unders

20 Chest to Bar Pull-Ups

30 Single Dumbbell Box Step-overs (50/35, 24/20)
Modify Chest to Bar Pull-Ups to Jumping Chest To Bar Pull-Ups. Carry Dumbbell any way.

Post WOD Skill/Strength

Plank (Push-Up Position) (3 Sets of 1 Minute)

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