Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
15 Lat Activates
10 Single Leg Alternating Deadlifts
15 Barbell Front Squats
Metcon (AMRAP – Reps)
AMRAP in 3 Minutes of:
ME Wallballs (20/14, 10’/9′)
Go unbroken as long as you can.
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 (AMRAP – Rounds and Reps)
AMRAP in 8 Minutes of:
4 Deadlifts (275/205)
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.