Let’s Pull Raw!

Announcements

Pull-Up/Bar Muscle-Up Clinic with Coach Justin on Sunday, January 14th at Noon!

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Alternating Barbell Deadlifts

8 Wallballs

8 Kettlebell Swings

6 Alternating Box Step-Ups

6 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Minutes of:

10 Wallballs (20/14) 10’/9′

10 Kettlebell Swings (53/35)

Weightlifting

You have 25 Minutes to Complete.

Deadlift (5 80%)

Deadlift (3 85%)

Deadlift (1 90%)

Deadlift (1 AHAP)

Metcon

Metcon (AMRAP – Reps)

AMRAP in 5 Minutes of:

Box Facing Over the Box Burpees (24/20)

Post WOD Skill/Strength

Metcon (No Measure)

10 Toenail Transitions

-OR-

10 Jumping Pull-Up Negatives

Posted in WOD