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Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (AMRAP – Reps)

Every 3 Minutes, for 36 Minutes:

1: 300m Row/10 Hang Power Cleans (135/95)

2: 20 Toes To Bars/20 Wallballs (20/14, 10/9′)

3: 20 Alternating Jump Lunges/50 Double Unders

4: 400m Run/Max Effort Back Squats (135/95)
Stagger the starting station, if needed. Station 4 should be the final station of each round. On stations 1-3, you should complete work so that you have at least 30s to rest before transitioning to the next station. Scale accordingly to ensure a rest period. Keep track of total number of Back Squats.

Post WOD Skill/Strength

50 Calorie Airbike (Time)

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