Frame

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon (AMRAP – Reps)

AMRAP in 4 Minutes

Partner Wallballs (20/14, 10′)
Rest 1 minute

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes

40 Double Unders

8 Alternating Single Arm Devil Presses (50/35)

8 Toes to Bar
Alternate movements.

Rest 2 Minutes

Metcon (Time)

50 Calorie Row

50 Synchronized Sit-Ups

50 Alternating Hang Dumbbell Power Snatches (50/35)

50 Calorie Row
Break up work between partners except for the synchronized sit-ups