Lighter Squats

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Barbell Deadlifts

10 Barbell Back Squats

10 Alternating Lunges

Metcon

5 Minute Time Cap

Metcon (Time)

3 Rounds of:

12 Toes To Bar

15 Air Squats

Weightlifting

You have 23 Minutes to Complete

Back Squat (10 60%)

Back Squat (8 65%)

Back Squat (6 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

12 Deadlifts (225/155)

12 Lateral Over the Bar Jump Lunges
Lower each deadlift to the ground. Hands and arms should not touch your legs or barbell during the lunges.

Post WOD Skill/Strength

Ring Dips (8-10-12-Max Reps)

Posted in WOD