Morrisville Community CrossFit – CrossFit
Pre WOD
Warm-up (No Measure)
2 Rounds of:
10 Lat Activates
10 Jumping Jacks
10 Barbell Muscle Cleans
10 Barbell Front Squats
10 Sit-Ups
5 Burpees
Metcon
()
Metcon (Time)
3 Rounds of:
10 Hang Muscle Cleans (75/55)
10 Front Squats (75/65)
20 Sit-Ups
Weightlifting
One Round Every 90s for 10 Rounds. Start at 55% of your Clean. Increase weight each round.
Metcon (10 Rounds for weight)
10 Rounds of the complex
Clean/Front Squat/Front Squat/Jerk (Use this to record the heaviest weight lifted)
Squat
Clean (Use this to calculate weight.)
Metcon
Target is to complete Hang (Squat) Cleans unbroken and Toes to Bars or scale in 2 sets.
Metcon (AMRAP – Rounds and Reps)
AMRAP in 9 Minutes of:
4 Hang Cleans (155/115)
8 Lateral Over the Bar Jump Lunges
12 Toes to Bars