Morrisville Community CrossFit – CrossFit
Pre WOD
Warm-up (No Measure)
Coach’s Choice
Metcon
Metcon (AMRAP – Reps)
3 Rounds. 3 Minutes at Each Station
1. 10 Hang Power Snatches (95/65)/20 Toes To Bars
2. 15 Lateral Over the Bar Burpees/50 Alternating Shoulder
Taps
3. 300m Run/20 Chest To Bar Pull-Ups
4. 75 Double Unders/Max Reps Overhead Squats (95/65)
Post WOD Skill/Strength
Crossover Symmetry (No Measure)
2 Rounds of:
3 Crossover Symmetry Exercises
Perform 15-20 Reps
Follow with ankle/calf stretches and mobility.