Morrisville Community CrossFit – CrossFit
Pre WOD
Warm-up (No Measure)
200m Run, Then:
1 Round of:
15 Scapular Push-Ups
15 Barbell Muscle Cleans
15 Barbell Front Squats
15 Barbell STOH
15 Barbell Good Mornings
Weightlifting
Every 2 Minutes for 8 Rounds. Add weight as you are able. These are NOT touch and go reps.
1 Power Clean
1 Jerk
1 Clean
1 Jerk
Metcon (8 Rounds for weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 10 Minutes of:
30 Double Unders
1 Hang Power Clean and Jerk (115/85)
Increase Hang Power Clean and Jerks by 1 rep each round.
Post WOD Skill/Strength
Metcon (No Measure)
4 Rounds for Quality:
10 Front Rack Lunges
8 Single Arm Arnold Presses