Morrisville Community CrossFit – CrossFit
You have 5 Minutes to Complete
Warm-up (No Measure)
2 Rounds of:
10 Lat Activates
10 Barbell Deadlifts
10 Barbell Back Squats
You have 25 MInutes to Complete
Back Squat (5 75%)
Back Squat (3 85%)
Heavy Back Squat Walk Out (1 105-110%)
Load 105-110% of your Max Back Squat. Walk it out of the rack. Hold for 5-10s and re-rack.
Back Squat (At least 1 95%)
16 Minute Time Cap
4 Rounds of:
20 Dumbbell Alternating Goblet Lunge (50/35)
10 Deadlifts (225/155)
Lower each Deadlifts to the ground. Do not drop it from the top.
Post WOD Skill/Strength
Drop to Broad Jump (5-5-5 )
Drop off of a box, upon landing jump as far forward as possible.