Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds of:
10 Lat Activates
10 Barbell Muscle Cleans
8 Barbell Front Squats
6 Barbell STOH
EMOM for 5 Minutes of:
6 Touch and Go Power Clean and Jerks (50-60%)
Same weight across.
Metcon (10 Rounds for weight)
10 Rounds. Every 90s complete the complex.
10 Rounds. Every 90 seconds perform the complex, clean and push press. These are NOT Touch and Go reps. Start at 55% of your 1 RM. Add weight every 90s.
Clean and Push Press (Use this to record heaviest weight.)
Clean and Jerk (Use this to calcualate weight.)
Target is 8:30 Minutes or less. Time cap is 11 Minutes.
4 Rounds of:
12 Thrusters (95/65)
Scale pull-ups to jumping Pull-Ups.