1 AHAP

Morrisville Community CrossFit – CrossFit

Pre WOD

You have 5 Minutes to Complete

Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

5 Pull-Ups

10 Alternating Box Step-Ups

10 Shoulder Passthroughs

10 PVC Overhead Squats

Weightlifting

You have 25 Minutes to Complete

Squat Snatch (5 50%)

Squat Snatch (3 60%)

Squat Snatch (2 70%)

Squat Snatch (2 80%)

Squat Snatch (1 90%)

Squat Snatch (1 AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes of:

Chest To Bar Pull-Ups

Box Jumps (24/20)

Rep Scheme: 5-10-15-20-25-30-35-40 and so on.

Post WOD Skill/Strength

50 Calorie Row (Time)

Max Effort 50 Calorie Row

Posted in WOD