This Is Different

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

6 Minute Time Cap

Metcon (Time)

50 Wallballs (20/14, 10’/9′)

25 Toes To Bar

Weightlifting

You have 23 Minutes to Complete. The 2nd set of 10 should be heavier than the 1st. Same for the sets of 8 and 6.

Snatch Grip Deadlift (10)

Snatch Grip Deadlift (8)

Snatch Grip Deadlift (6)

Snatch Grip Deadlift (10)

Snatch Grip Deadlift (8)

Snatch Grip Deadlift (6)

Metcon

7 Minute Time Cap

Metcon (Time)

40 Box Jumps (24/20)

20 Hang Power Cleans (155/115)
Hang Power Cleans should be completed in 3 sets or less.

Post WOD Skill/Strength

Metcon (No Measure)

3 Rounds of:

60s Double Kettlebell Front Rack Hold
Elbows must be below the shoulders with hands touching, but not interlocking. Focus on keeping abs tight and rib cage pulled down.

Posted in WOD