AMRAPs

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Lat Activated

5 Hanging Leg Raises

10 Alternating Box Step-Ups

5 Barbell Thrusters

10 PVC Passthroughs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

8 Box Jumps (30/24)

16 Toes To Bar
Rest 1 Minute

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes of:

6 Thrusters (95/65)

12 Pull-Ups
Rest 1 Minute

Metcon (AMRAP – Rounds and Reps)

AMRAP in 4 Minutes of:

4 Bar Facing Over the Bar Burpees

8 Hang Power Snatches (95/65)

Post WOD Skill/Strength

Metcon (No Measure)

10 Toe Nail Transitions

-OR-

10 Strict Banded Pull-Ups

Posted in WOD