In the Front and In the Back

Morrisville Community CrossFit – CrossFit

Pre WOD

You have 5 Minutes to Complete

Warm-up (No Measure)

200m Run, Then:

2 Rounds of:

10 Lat Activates

5 Toes to Bar/Hanging Leg Raises

5 Front Squats

5 Back Squats

1 Rig Length Buttkickers

1 Rig Length High Knees

Weightlifting

You have 22 Minutes to Complete

Front Squat (5 75%)

Front Squat (3 85%)

Front Squat (At least 1 95%)

Weightlifting

You have 12 Minutes to Complete

Back Squat (8 60%)

Back Squat (6 70%)

Back Squat (4 80%)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 7 Minutes of:

800m Run, In remaining time:

ME Toes to Bar

800m Run (Time)

Max Effort 800m Run
Enter your 800m Time here. DO NOT run 800m Twice.

Post WOD Skill/Strength

Drop to Broad Jump (5-5-5)

Drop off of a box, upon landing jump as far forward as possible.

Posted in WOD