Cold and Rainy

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes of:

20 Hang Cleans (95/65)

20 Box Jumps (24/20)

20 Pull-Ups

Metcon

Rest 3 Minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 Minutes of:

10 Hang Cleans (135/95)

10 Box Jump Overs (24/20)

10 Bar Muscle-Ups
Hang (Squat) Cleans should increase in weight for the 2nd MetCon. Both feet should start on the ground to start the rep and both feet should touch the top of the box at the same time. Scale Pull-Ups to Jumping Pull-Ups. Scale Bar Muscle-Ups to 2 Pull-Ups and 2 Push-Ups.

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