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Shoulder/Scapula Mobility and Stability Clinic with Xcel Physical Therapy on Sunday, September 29th at Noon!

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Barbell Front Squats

10 Barbell STOH

10 Alternating Dumbbell Power Snatches

10 Scapular Push-Ups

Metcon

Metcon (Weight)

EMOM for 6 Minutes:

0 and Even: 9 Thrusters

Odd: 7 Pull-Ups/Jumping Pull-Ups
Use the same weight as last week (9/6) for Thrusters. Cluster the 1st weight if you can.

Weightlifting

Add weight to last week (9/6). Every 90s for 8 Rounds complete 3 Push Presses and 3 Power/Push Jerks.

Push Jerk (8 sets of (3+3))

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

20 Alternating Dumbbell Power Snatches (50/35)

15 Hand Release Push-Ups

Post WOD Skill/Strength

Bent Over Row (10-10-10 AHAP)

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