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