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Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Barbell Muscle Cleans

8 Barbell Front Squats

6 Barbell STOH

10 Sit-Ups

Metcon

Metcon (Weight)

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.

Weightlifting

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.)

Squat Clean

Clean and Jerk (Use this to calcualate weight.)

Metcon

Target is 8:30 Minutes or less. Time cap is 11 Minutes.

Metcon (Time)

4 Rounds of:

12 Thrusters (95/65)

15 Pull-Ups

18 Sit-Ups
Scale pull-ups to jumping Pull-Ups.

Post WOD Skill/Strength

50 Calorie Airbike (Time)

Posted in WOD