Let’s Move!

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Barbell Muscle Cleans

10 Barbell Front Squats

10 Barbell STOH

5 Burpees

Metcon

Time Cap is 20 Minutes.

Metcon (Time)

2 Rounds of:

10 Power Clean and Jerks (105/75)

12 Bar Facing Over the Bar Burpees

2 Rounds of:

10 Power Clean and Jerks (145/105)

12 Bar Facing Over the Bar Burpees

2 Rounds of:

10 Power Clean and Jerks (165/125)

12 Bar Facing Over the Bar Burpees
One bar. Increase weight every two rounds, if scaling.

Post WOD Skill/Strength

50 Calorie Airbike (Time)

Posted in WOD