Lighter Pulling

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Barbell Deadlifts

10 Alternating Lunges

20 Double Unders/Single Unders

Weightlifting

You have 23 Minutes to Complete. These are NOT touch and go reps.

Deadlift (10 60%)

Deadlift (8 65%)

Deadlift (6 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes of:

20 Sit-Ups

20 Plate Overhead Lunges (45/35)

40 Double Unders
40 Double Unders=80 Single Unders.

Post WOD Skill/Strength

Metcon (No Measure)

False Grip Ring Pull-Ups

8-8-8-8

-OR-

Strict Pull-Ups (Banded, if needed)

8-8-8-8

Posted in WOD