Start the Week With Pulling

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Alternating Toe Touches

10 Air Squats

10 Barbell Good Mornings

10 Sit-Ups

Weightlifting

6 Rounds. Every 90s, 5 Deadlifts. Add 5-10# to what you did last week (1/9). These are NOT Touch and Go reps. Warm-up and perform all sets at this weight.

Deadlift (5-5-5-5-5-5)

Metcon

Target is 14 Minutes or less. Time Cap is 17 Minutes.

Metcon (Time)

4 Rounds of:

25 Wallballs (20/14, 10’/9′)

25 Sit-Ups

25 Squat Jumps

Post WOD Skill/Strength

Strict Toes-To-Bar (12-12-Max Reps)

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