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