Balls and Bells

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 24 Minutes:

12 Wallballs (20/14, 10′)

200m Run

12 Handstand Push-Ups

200m Run

12 Single Arm Kettlebell Front Squats (53/35)

12 Single Arm Kettlebell Front Squats (53/35)

200m Run
Target is 10′ for both. Scale Handstand Push-ups as needed. Hold the kettlebell in the front rack. Kettlebell cannot rest on the shoulder. Elbow must be below the wrist. After 12 reps, switch arms.

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