Announcements
MCCF Closed for 24/7 access on 12/3-12/4 for a CF L2Seminar between 7a-7p both days
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
500m Row (Time)
Max Effort 500m Row
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
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
Post WOD Skill/Strength
Crossover Symmetry (No Measure)
2 Rounds of:
3 Crossover Symmetry Exercises
Perform 15-20 Reps