Tailed

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