Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds of:
10 PVC Passthroughs
10 PVC Overhead Squats
10 PVC Sotts Press
6 Dumbbell Power Snatches
1 Wall Walk
Metcon (AMRAP – Reps)
AMRAP in 3 Minutes:
Alternating Dumbbell (Squat) Snatches (50/35)
10 Rounds. Every 90 seconds perform the complex. These are NOT touch and go reps. Start at 55% of your 1 RM. Add weight every 90s.
Metcon (10 Rounds for weight)
10 Rounds. Every 90 seconds, perform a Power Snatch and Snatch.
Power Snatch/Snatch (Use this to record highest weight)
Squat Snatch (Use this to calculate weight)
Target is 6 Minutes or less. Time Cap is 8 Minutes.
3 Rounds of:
20 Overhead Squats (105/75)
15 Handstand Push-Ups
Overhead Squats should be completed in 2 sets or less. Scale Handstand Push-Ups as needed.