Interval Wednesday

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.

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