The Quads Will Burn

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, Then:

2 Rounds of:

10 Barbell Deadlifts

10 Barbell Back Squats

10 Sit-Ups

Metcon

5 Minute Time Cap

Metcon (Time)

3 Rounds of:

15 Deadlifts (155/115)

20 Sit-Ups

Weightlifting

You have 23 Minutes to Complete

Back Squat (5-5 70%)

Back Squat (Max Reps 70%)

Shoot for at least 8-10 Reps. Get more reps than 10, if you are able.

Metcon

Metcon (AMRAP – Reps)

AMRAP in 6 Minutes of:

800m Run. In Remaining Time:

Max Effort Squat Jumps (75/55)
This is with a barbell on your back rack.

Post WOD Skill/Strength

Metcon (No Measure)

Hollow Body Ring Pull-Ups (False Grip, Pull to Sternum)

5-5-5-5

-OR-

Strict Pull-Ups

5-5-5-5
https://youtu.be/NXGx8V9o1mI

Posted in WOD