TwoOneOneFiveNine

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Cossack Squats

10 Alternating Toe Touches

10 Barbell Front Squats

Weightlifting

You have 23 Minutes to Complete. Add 10# to last week. Six sets of 3. Rest 2 minutes between each working set.

Front Squat (3-3-3-3-3-3)

Metcon

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

Metcon (Time)

3 Rounds of:

21 Deadlifts (185/135)

15 Pull-Ups

9 Front Squats (185/135)
Deadlifts should be completed in 2 sets or less. Lower each deadlift to the ground. The scale for Pull-Ups is Banded Strict Pull-Ups. Front Squats should be unbroken.

Post WOD Skill/Strength

Metcon (No Measure)

3 Rounds of:

70s Plank on Hands

Rest 1 Minute

Posted in WOD