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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)

Coach’s Choice

Weightlifting

You have 23 Minutes to Complete. Use spotters.

Back Squat (5 80%)

Back Squat (3 85%)

Back Squat (1 90%)

Back Squat (1 AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 Minutes of:

55 Deadlifts (225/155)

55 Wallballs (20/14) 10’/9′

55 Lateral Over the Bar Burpees

55 Handstand Push-Ups
Work through this like an Open Style workout. Scale if/when needed.

Post WOD Skill/Strength

Ring Push-Ups (12-15-Max Reps)

Rx is feet even with the rings. Use a box.

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