Announcements
1 hour NOON classes are back!
Thanksgiving Day Partner WOD at 9am and Black Friday WOD at 10a
Morrisville Community CrossFit – CrossFit
Pre WOD
Metcon (No Measure)
No Measure
200m Run, then:
1 Round of:
15 Lat Activates
15 PVC Passthroughs
15 PVC Muscle Snatch
15 PVC Overhead Squats
15 PVC Snatch Grip Push Presses
10 PVC Snatch Balances
10 Alternating Box Step-Ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP in 6 Minutes of:
8 Snatch Grip Deadlifts (75/55)
7 Hang Power Snatches (75/55)
6 Overhead Squats (75/55)
5 Snatch Grip Push Presses (75/55)
4 Snatches (75/55)
Weightlifting
Every 2 Minutes for 8 Rounds. Add weight as you are able.
1 Snatch
5 Tall Box Jumps
Box Jumps should be taller than Box Jumps you use for MetCons.
Metcon (8 Rounds for weight)
Add weight as you are able.
Metcon
Metcon (Time)
3 Rounds of:
21 Bar Facing Over the Bar Burpees
15 Chest to Bar Pull-Ups
9 Hang Snatches (105/75)
Post WOD Skill/Strength
Crossover Symmetry (No Measure)
2 Rounds of:
3 Crossover Symmetry Exercises
Perform 15-20 Reps