This Burns

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 PVC Passthroughs

10 OVC Overhead Squats

10 PVC Sotts Press

5 Burpees

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes of:

6 Lateral Over the Bar Burpees

8 Touch and Go Power Snatches (75/55)
The Power Snatches should be unbroken for Rx Movement.

Weightlifting

5 Rounds. Every 90s, complete 5 Overhead Squats. Add weight to last week (7/30/19)

Overhead Squat (5-5-5-5-5)

Metcon

Target is 7:00 Minutes or less. Time Cap is 9 Minutes.

Metcon (Time)

4 Rounds of:

10 Hang Snatches (95/65)

10 No Jump Burpees
Hang (Squat) Snatches should be completed in 2 sets or less.

Post WOD Skill/Strength

Bench Press (8-8-8-8-8-8)

Posted in WOD