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Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Scapular Push-Ups

5 Jumping Ring Dips

10 Barbell Thrusters

10 Bench Press

Metcon

Target is 2 Minutes or Less. Time Cap is 4 Minutes.

Metcon (Time)

40 Squat Jumps

20 Ring Dips

Weightlifting

You have 20 Minutes to Complete. 10 sets of 8 a few pounds heavier than last week. If this is your 1st week, then start at 50% of your 1 RM. Rest 1 Minute after each set. Stay at the same weight. Partner/Group up and figure out a plan to make transitions quick and to spot each other.

Bench Press (10 Sets of 8)

Bench Press (10 Sets of 8)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

Thruster(s) (135/95)

100m Run

Rep Scheme for Thrusters 3-6-9-12-15-18 and so on…

Post WOD Skill/Strength

Ring Rows (15-12-Max Reps)

Posted in WOD