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Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, Then:

1 Round of:

15 Scapular Push-Ups

15 Barbell Muscle Cleans

15 Barbell Front Squats

15 Barbell STOH

15 Barbell Good Mornings

Weightlifting

Every 90s for 10 Rounds. Add weight as you are able.

1 Clean Pull

3s Negative Lower to Just Above the Ground

1 Clean High Pull

3s Negative Lower to the Ground

1 Clean

1 Jerk

Metcon (10 Rounds for weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

10 Thrusters (95/65)

15 Box Jumps (24/20)

20 Pull-Ups

Post WOD Skill/Strength

Metcon (No Measure)

4 Rounds for Quality:

10 Front Rack Lunges

8 Single Arm Arnold Presses

Posted in WOD