Heavy Tuesday

Announcements

First Friday, 1/5/18. FREE Community workout at 6:30 and Potluck after.
Kipping/Toes To Bar Clinic with Coach Derek, Sunday, 1/7/18 at 12:30.

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

8 Alternating Single Leg Deadlifts

10 Kettlebell Swings

8 Burpees

10 Sit-Ups

Metcon

5 Minute Time Cap

Metcon (Time)

3 Rounds of:

20 Alternating Goblet Lunges (53/35)

15 Kettlebell Swings (53/35)

Weightlifting

You have 23 Minutes to Complete. These are NOT touch and go reps.

Deadlift (5 80%)

Deadlift (3 85%)

Deadlift (1 90%)

Deadlift (1 95%)

Metcon

11 Minute Time Cap

Metcon (Time)

100 Air Squats

50 Sit-Ups

30 Bar Facing Burpees Over the Bar Burpees

25 Hang Power Cleans (135/95)
Hang Power Cleans should be completed in 4 sets or less.

Post WOD Skill/Strength

1000m Row (Time)

Max Effort 1000m Row

Posted in WOD