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Announcements

Shoulder/Scapula Mobility and Stability Clinic with Xcel Physical Therapy on Sunday, September 29th at Noon!

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

1 Round of:

10 Lat Activates

5 Jumping Dips

10 PVC Passthroughs

5 PVC Overhead Squats

10 PVC Sotts Press

5 Sit-Ups

10 Dumbbell Power Snatches

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes of:

20 Alternating Dumbbell Power Snatches (50/35)

15 Sit-Ups

Weightlifting

Three Reps every 90s for 6 Rounds. Add weight to last week (9/13).

Overhead Squat (3-3-3-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

20 Double Unders

3 Ring Muscle-Ups

2 Snatches (135/95)
20 Double Unders=40 Single Unders. 3 Ring Muscle-Ups=6 Pull-Ups or 6 Jumping Pull-Ups. Snatches should be drop and go or touch and go. Scale this so that skill and/or weight are not the limiting factors. Move fast.

Post WOD Skill/Strength

Dumbbell Chest Press (10-10-10-10 AHAP)

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