Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
10 Minute Time Cap
3 Rounds of:
12 Handstand Push-Ups
12 Box Jumps (30/24)
Scale Handstand Push-Ups to Push Press (115/85). If you have been working with a coach on other scaling options, use that one.
You have 22 MInutes to Complete.
Push Jerk (3 60%)
Push Jerk (3-3-3 70%)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 Minutes of:
10 Alternating Dumbbell Power Snatches (50/35)
12 Overhead Squats (95/65)
14 Wallballs (20/14) 10’/9′
CFG Open Standards for DB Power Snatches. BOTH heads of the DB must be on the ground to start each rep. Overhead Squats and Wallballs should be completed in 2 sets or less.
Post WOD Skill/Strength
Snatch Grip Press (10-10-10 AHAP)
Barbell is on your back rack and strict pressed to overhead.