Rack and Pulls

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

15 Lat Activates

15 Wallballs

10 Single Leg Alternating Deadlifts

15 Barbell Front Squats

15 Wallballs

Metcon

Metcon (AMRAP – Reps)

AMRAP in 3 Minutes of:

ME Wallballs (20/14, 10’/9′)
Go unbroken as long as you can.

Weightlifting

You have 25 Minutes to Complete.

Front Squat (5 65%)

Front Squat (5 75%)

Front Squat (5 85%)

Front Squat (2-2-2 95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

4 Deadlifts (275/205)

8 Pull-Ups
Deadlifts should be unbroken. Lower each deadlift to the ground. Go unbroken on the Pull-Ups for as long as possible. The scale for pull-ups this week is banded strict pull-Ups.

Post WOD Skill/Strength

Bent Over Row (8-8-8 Same Weight Across)

Try to go heavier than last time.

Posted in WOD