Front Squats and AMRAP

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’ Choice

Weightlifting

You have 23 MInutes to Complete

Front Squat (8 50%)

Front Squat (6 60%)

Front Squat (4 70%)

Front Squat (2 80%)

Front Squat (1 90%)

Front Squat (1 AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

20 Box Jumps (24/20)

20 Toes To Bar

20 Overhead Squats (95/65)

100m Plate Carry (45/35)
Toes to Bar Should be completed in 4 sets or less. Overhead Squat should be completed in 3 sets or less. Carry the plate any way.

Post WOD Skill/Strength

Metcon (No Measure)

3 Rounds of:

1 Minute Plank on Hands

30s Rest

Posted in WOD