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Morrisville Community CrossFit – CrossFit

Coach Rachael’s Birthday WOD

Pre WOD

Metcon (No Measure)

Coach’s Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 33 Minutes of:

1 Rope Climb

13 Deadlifts (225/155)

19 Bar Facing Over the Bar Burpees

800m Run

7 Strict Pull-Ups

33 Double Unders
1 Rope Climb=2 Kettlebell Rope Pulls. Deadlifts should be completed in 2 sets or less. 33 Double Unders=66 Single Unders.

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