Microfiber

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, Then:

1 Round of:

15 Lat Activates

15 Scapular Push-Ups

15 Barbell Muscle Cleans

15 Barbell Front Squats

10 Box Step-Ups

10 Dumbbell STOH (Each Arm(

Metcon

Metcon (Time)

20 Muscle Cleans (95/65)

10 Burpees

20 Front Squats (95/65)

10 Burpees

20 Push Presses (95/65)

Weightlifting

Every 90s for 10 Rounds. Increase weight as you are able.

Power Clean

Power Clean

Power Clean

Jerk

Metcon (10 Rounds for weight)

Clean and Jerk (Record Heaviest Weight)

Metcon

Finishing Times:6-10 Minutes

Metcon (Time)

3 Rounds of:

15 Thrusters (95/65)

15 Pull-Ups

15 Lateral Over the Bar Burpees
Modify Chest to Bar Pull-Ups to Jumping Chest To Bar Pull-Ups. Carry Dumbbell any way.

Post WOD Skill/Strength

Plank (Push-Up Position) (3 Sets of 1 Minute)

Posted in WOD