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Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, Then:

1 Round of:

15 Lat Activates

15 Scapular Push-Ups

15 Barbell Muscle Cleans

15 Barbell Front Squats

15 Barbell STOH

10 Burpees

Metcon

Metcon (Time)

3 Rounds of:

10 Lateral Over the Bar Burpees

8 Hang Clusters (95/65)

Weightlifting

Every 90s for 10 Rounds. Increase weight as you are able. Try to hang on.

Clean Pull to Below the Knee Pause

Pause Above the Knee

Above the Knee Hang Clean

Front Squat

Metcon (10 Rounds for weight)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes of:

20 Russian Kettlebell Swings (53/35)

10 Single Arm Kettlebell Front Squats (53/35)

10 Single Arm Kettlebell Front Squats (53/35)

20 Sit-Ups

Post WOD Skill/Strength

Plank (Push-Up Position) (3 Sets of 1 Minute)

Posted in WOD