One WOD at 9:00 AM on Labor Day Monday! CrossFit Light are welcome do join the workout.
Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds of:
10 Lat Activates
10 Barbell Muscle Cleans
10 Barbell Front Squats
10 Barbell STOH
Add weight to last time (8/22)
EMOM for 4 Minutes:
Cluster the 1st rep, if you can.
Add weight to last week (8/22). Every 90s for 8 Rounds complete 2 Push Press and 6 Power/Push Jerks.
Push Jerk (8 Sets of (2+6))
Target is 7 MInutes or less. Time cap is 9 Minutes.
3 Rounds of:
15 Hang Power Clean and Jerks (115/85)
Hang Power Clean and Jerks should be completed in 2 sets or less. Pull-Ups should be completed in 3 sets or less. Scale Pull-Ups to Ring Rows