Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds of:
10 Lat Activates
10 Barbell Muscle Cleans
5 Barbell Front Squats
20 Double Unders/Single Unders
Target is 3 Minutes or less. Time Cap is 5 Minutes.
40 Thrusters (95/65)
Thrusters should be completed in 4 sets or less. Pull-Ups should be completed in 2 sets or less. Scale for Pull-Ups is Jumping Pull-Ups
10 Rounds. Every 90s Complete a Hang Power Clean, Front Squat and Jerk. Start at 55% of your Power Clean and Jerk and add weight every round. These are NOT Touch and Go Reps.
Metcon (10 Rounds for weight)
10 Rounds of Hang Power Clean, Front Squat and Jerk.
Hang Power Clean/Front Squat/Jerk Complex (Use this to record heaviest weight.)
Power Clean and Jerk (Use this to calculate weight.)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 8 Minutes of:
16 Wallballs (20/14, 10′)
32 Double Unders
16 No Jump Burpees
Go unbroken and move fast. 32 Double Unders=50 Single Unders.