Row and Run

Announcements

Shoulder/Scapula Mobility and Stability Clinic with Xcel Physical Therapy on Sunday, September 29th at Noon!

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

27 MInute Time Cap

Metcon (Time)

60 Calorie Row

40 Hand Release Push-Ups

30 Chest to Bar Pull-Ups

20 Power Cleans (145/105)

30 Chest to Bar Pull-Ups

40 Hand Release Push-Ups

600m Run
Stagger start. Scale Chest To Bar Pull-Ups to Strict Banded Pull-Ups. Power Cleans should be scaled to allow for drop and go reps.

Post WOD Skill/Strength

Metcon (No Measure)

2 Rounds of:

3 Crossover Symmetry Exercises

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