STOH, GTSTOH, WBTOH, TTB

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

8 Barbell Muscle Cleans

10 Barbell Front Squats

8 Barbell STOH

10 Wallballs

Weightlifting

You have 10 Minutes to Complete

Thruster (3 60%)

Thruster (3 70%)

Thruster (3 80%)

Thruster (3 AHAP)

Weightlifting

You have 18 Minutes to Complete. These are NOT Touch and Go reps.

Clean and Jerk (3 60%)

Clean and Jerk (3 70%)

Clean and Jerk (2 75%)

Clean and Jerk (2 80%)

Clean and Jerk (2 85%)

Clean and Jerk (1 AHAP)

Metcon

7 Minute Time Cap

Metcon (Time)

30 Wallballs (20/14, 10’)

25 No Jump Burpees

30 Wallballs (20/14, 10’)
Move fast and go unbroken as long as you can. Open hips all the way at the top of each burpee.

Post WOD Skill/Strength

Metcon (No Measure)

3 Rounds of:

60s Double Kettlebell Front Rack Hold
Elbows must be below the shoulders with hands touching, but not interlocking. Focus on keeping abs tight and rib cage pulled down.

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