Small Business Saturday

Announcements

No 6:30 CrossFit Light or CrossFit on Wednesday 11/27
One WOD on Thanksgiving Day at 9:00 AM. CrossFit Light are welcome to workout.
One WOD on Friday 11/29 at 10:00 AM. CrossFit Light are welcome to workout.

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Time Cap is 27 Minutes.

Metcon (Time)

5 Rounds of:

400m Row

40 Double Unders

20 Lateral Over the Bar Jump LUnges

10 Deadlifts (275/185)

5 Bar Muscle-Ups
Stagger start, if needed. 40 Double Unders=80 Single Unders. Deadlifts should be completed in 2 sets or less. Scale to ~70% of your 1 RM. 5 Bar Muscle-Ups=10 Strict Pull-Ups and 10 Push-Ups.

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