Morrisville Community CrossFit – CrossFit

Pre WOD

You have 5 Minutes to Complete

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 PVC Passthroughs

10 PVC Overhead Squats

10 Sit-Ups

5 Wallballs

Weightlifting

You have 25 Minutes to Complete

Squat Snatch (5 60%)

Squat Snatch (5 70%)

Squat Snatch (3 90%)

Squat Snatch (2 95%)

Metcon

15 Minute Time Cap

Metcon (Time)

60-40-20 of:

Sit-Ups

Wallballs (20/14) 10′
If you have been CrossFitting less than 3 months or haven’t been coming consistently 3 times a week, then scale sit-ups to 25 reps each round. Hang on to these Wallballs and make them large sets.

Post WOD Skill/Strength

Snatch Pull (Below the Knee) (5-5-5-5 90%)