Steel

Morrisville Community CrossFit – CrossFit

Pre WOD

Metcon (No Measure)

200m Run, Then:

2 Rounds of:

10 Lat Activates

10 Scapular Push-Ups

10 PVC Passthroughs

10 PVC Snatch Grip Push Presses

10 PVC Muscle Snatches

10 PVC Overhead Squats

Metcon

Metcon (Time)

30 Alternating Dumbbell Power Snatches (50/35)

30 Overhead Squats (45/35)

Weightlifting

10 Rounds. Every 90s.

1 Snatch

3 Overhead Squats

Metcon (10 Rounds for weight)

Squat Snatch (Use this to record heaviest weight.)

Metcon

Metcon (Time)

21-15-9 of:

Single Arm Devil’s Presses (50/35)

Pull-Ups

50 Double Unders after each round

Post WOD Skill/Strength

Metcon (No Measure)

5 Rounds of:

10 Single Arm Kettlebell Overhead Lunges

20 Band Pull Aparts

1:00 Plank

Posted in WOD