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Morrisville Community CrossFit – CrossFit

Pre WOD

Metcon (No Measure)

200m Run, Then:

2 Rounds of:

10 Lat Activates

10 Cossack Squats

20 Patrick Step-Ups

10 Barbell Front Squats

10 Barbell Good Mornings

20 Single Unders

Metcon

25 Minute Time Cap

Metcon (Time)

4 Rounds of:

15 Front Squats (135/95)

30 Double Unders

15 Pull-Ups

30 Lateral Bar Hops
At Minute 25, you have until Minute 28 to establish an 8 RM Deadlift.

Weightlifting

Deadlift (8 AHAP)

Post WOD Skill/Strength

Crossover Symmetry (No Measure)

2 Rounds of:

3 Crossover Symmetry Exercises

Perform 15-20 Reps

Posted in WOD