Triple Front Squats

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

8 Wallballs

10 Barbell Front Squats

8 Pull-Ups

Weightlifting

You have 25 Minutes to Complete

Front Squat (8 60%)

Front Squat (5 70%)

Front Squat (3 80%)

Front Squat (3 AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

24 Wallballs (20/14) 10’/9′

12 Strict Pull-Ups

6 Pull-Ups
Wallballs should be completed in 3 sets or less. Use a band for strict pull-ups. Make sure to get full extension of elbows and arms at the bottom. Do not use Bands for kipping pull-ups. Scale to Kneeling Ring Pull-Ups or Ring Rows.

Post WOD Skill/Strength

Metcon (No Measure)

10 Toe Nail Transitions

-OR-

10 Jumping Pull-Ups to Negative
https://youtu.be/zihsMfp7qsg

Work on the transition from the pull to the dip. Focus on keeping rings close and elbows in.

Posted in WOD