Post Christmas Diane

Announcements

One WOD on January 1st at 11:00 AM.

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Barbell Deadlifts

10 Barbell STOH

10 Barbell Back Squats

10 Walking Lunges

1 Wall Walk

Weightlifting

You have 23 MInutes to Complete

Back Squat (5 80%)

Back Squat (5 83%)

Back Squat (3 85%)

Back Squat (1 90%)

Back Squat (1 95%)

Weightlifting

You have 8 Minutes to Complete

Back Rack Lunge (10-10-10 AHAP)

Alternating

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Post WOD Skill/Strength

1000m Row (Time)

Max Effort 1000m Row

Posted in WOD