North

Announcements

MCCF Closed for 24/7 access on 12/3-12/4 for a CF L2Seminar between 7a-7p both days

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-Up (No Measure)

200m Run, Then:

15 Lat Activates

15 Barbell Muscle Cleans

15 Barbell Front Squats

15 Barbell Front to Back Rack Presses

15 Barbell Good Mornings

20 Alternating Lunges

Weightlifting

Same weight as last week.  Every 90s for 8 Rounds.

1 Pause Front Squat

1 Front Squat

The pause should be long enough to stop momentum and bounce out.

Front Squat (2-2-2-2-2-2-2-2)

Metcon

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Post WOD Skill/Strength

Metcon (No Measure)

3 Rounds for Quality of:

15 Prone Leg Curl

10 Strict Hanging Leg Raises

20 Banded Side Steps