Tough Complex

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Barbell Muscle Cleans

5 Barbell Front Squats

5 Dumbbell STOH Each Arm

10 Wallballs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Minutes of:

10 Dumbbell Goblet Squats (50/35)

5 Dumbbell Push Jerks (50/35)

5 Dumbbell Push Jerks (50/35)
Dumbbell is to be held vertical with both hands touching the same head of the dumbbell.

Weightlifting

10 Rounds. Every 90s Complete the Complex. Clean, Front Squat, Front Squat, Jerk. Start at 55% of you Clean and Jerk.

Metcon (10 Rounds for weight)

10 Rounds of (Squat) Clean, Front Squat, Front Squat, Jerk.

Clean and Jerk (Use this to calculate weight.)

Metcon

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

Metcon (Time)

3 Rounds of:

25 Wallballs (20/14, 10′)

25 Burpees

Post WOD Skill/Strength

Warm-up (No Measure)

Crossover Symmetry

Posted in WOD