Morrisville Community CrossFit – CrossFit

Pre WOD

You have 5 Minutes to Complete

Warm-up (No Measure)

2 Rounds of:

10 PVC Passthroughs

9 PVC Overhead Squats

10 Barbell Muscle Cleans

8 Barbell Front Squats

10 Barbell STOH

Weightlifting

You have 20 Minutes to Complete.

Pause Overhead Squat (2-2-2-2 AHAP)

These are 10s Pauses at the bottom. Get someone to count the second out loud. Don’t start the count until you reach the bottom of your squat.

Metcon

17 Minute Time Cap

Metcon (Time)

5 Rounds of:

Rx Weights (145/105)

10 Hang Power Cleans

11 Front Squats

12 STOH

13 Back Squats
Each movemtn should be done in 2 sets or less. Plan your rest so you can transition between movments quickly.

Post WOD Skill/Strength

Above the Knee Snatch Pull (5-5-5 90%)

Pull from ground to above the knee. Short pause, then pull.