Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds of:
10 Lat Activates
10 PVC Passthroughs
10 PVC Overhead Squats
10 PVC Sotts Press
10 Alternating Lunges
Metcon (AMRAP – Rounds and Reps)
AMRAP in 5 Minutes of:
5 Hang Power Snatches (75/55)
10 Alternating Overhead Snatch Grip Lunges (75/55)
10 Rounds. Every 75s (1:15), complete a (Squat) Snatch. Start at 55% of your (Squat) Snatch and increase every 75s.
Metcon (10 Rounds for weight)
Squat Snatch (Use this to record heaviest weight.)
Target is 4 Minutes or less. Time Cap is 7 Minutes.
3 Rounds of:
15 Overhead Squats (95/65)
15 Chest To Bar Pull-Ups
Overhead Squats should be completed in 2 sets or less. Scale Chest to Bar Pull-Ups to Jumping Chest to Bar Pull-Ups.