8750

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

This will be a rolling clock with 3 Minutes rest between each section.

0-8 Work

8-11 Rest

11-18 Work

18-21 Rest

21-28 (7 Minute Time Cap for Burpees)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

10 Dumbbell Power Snatches (50/35)

10 Dumbbell Power Snatches (50/35)

5 Strict Handstand Push-Ups

5 Kipping Handstand Push-Ups
10 Power Snatches with one hand, then switch and 10 Power Snatches with the other hand. Handstand Push-Ups do not have to be unbroken.

Metcon

Rest 3 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Minutes of:

6 Deadlifts (185/135)

4 Hang Power Cleans (185/135)

2 Push Jerks (185/135)

Metcon

Rest 3 Minutes

Metcon (Time)

50 Bar Facing Over the Bar Burpees
Time Cap 28 Minutes

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