Different Reps

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Alternating Toe Touches

10 Barbell Muscle Cleans

10 Alternating Box Step-Ups

10 Sit-Ups

Weightlifting

You have 20 Minutes to Complete. These sets are touch and go, unbroken reps. This is a shorter than usual time limit. The idea behind this is keeping the intensity up. Have your weights ready to add and rest 2 Minutes between each set.

Deadlift (15 50%)

Deadlift (12 60%)

Deadlift (9 70%)

Deadlift (6 75%)

Deadlift (4 AHAP)

Metcon

Target is 3+ Rounds.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 Minutes of:

13 Hang Power Cleans (165/125)

13 Box Jumps (24/20)

26 Alternating Walking Lunges

26 Sit-Ups
Hang Power Cleans should be completed in 2 sets or less.

Post WOD Skill/Strength

Strict Toes-To-Bar (10-10-10)

Posted in WOD