Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
200m Run, Then:
1 Round of:
15 Lat Activates
20 Air Squats
Your 1st working set should be the weight from last week. Build to a heavy triple over 5 sets. If this is your 1st week, then use 65% of your Bench Press (same weight across). Rest 1 Minute after each set.
Bench Press (3-3-3-3-3)
Every 2 Minutes:
Wallballs (20/14, 10’9′) Until you reach 150 Wallballs.
Modify to 100 Wallballs, if needed.