Stainless

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

Posted in WOD