Drown in Endurance

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

100m Farmer’s Carry (53/35, 35/25)

100m Sprint

100m Medball Carry (20/14)

100m Sprint
Carry a Kettlebell and a Plate anyway. Rx is a Rogue Bumper and Hi-Temp 25. Carry any way. Carry Medball any way.

Metcon

Rest 3 Minutes

12 Minute Time Cap

Metcon (Time)

24-20-16-12-8-4 of:

Russian Kettlebell Swings (53/35)

Goblet Lunges (53/35)

100m Run between sets

Metcon

At Minute 30, begin AMRAP

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes of:

10 Burpees

15 Sit-Ups

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