Tax Day

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

15 Lat Activates

10 Hanging Leg Raises

15 Jump Squats

10 Alternating Single Leg Deadlifts

15 Back Squats

10 Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Minutes of:

10 Squat Jumps (45/35)

8 Toes to Bar
Move fast and go unbroken.

Weightlifting

You hae 23 Minutes to Complete.

Back Squat (10 65%)

Back Squat (6-6-6 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 9 Minutes of:

10 Alternating Dumbbell Goblet Lunges (50/35)

10 Deadlifts (185/135)
Lower each deadlift rep to the ground.

Post WOD Skill/Strength

Single Leg Deadlifts (10-10-10 Per Leg AHAP)

With Barbell

Posted in WOD