Squatting, Cleaning and Running

Announcements

Rope Climbing Clinic with Coach Rachael at 12:00 on Sunday, December 3rd!

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, then:

2 Rounds of:

10 Barbell Muscle Cleans

10 Barbell Front Squats

10 Barbell Back Squats

Weightlifting

You have 23 Minutes to Complete

Back Squat (5-5 83%)

Back Squat (Max Reps 83%)

Try to complete 5-8 reps, more if you can.

Metcon

15 Minute Time Cap

Metcon (Time)

21 Hang Power Cleans (115/85)

21 Front Squats (115/85)

200m Run

15 Hang Power Cleans (115/85)

15 Front Squats (115/85)

200m Run

9 Hang Power Cleans (115/85)

9 Front Squats (115/85)

200m Run
First set of Hang Power Cleans and Front Squats should be completed in 3 sets or less.

Post WOD Skill/Strength

1000m Row (Time)

Max Effort 1000m Row

Posted in WOD