Gathering Within Guidelines Day 17

Morrisville Community CrossFit – CrossFit

Weightlifting

These are 4 second descent, 2 second pause, 1 second ascent. Goblet squats with dumbbells or kettlebells.

Tempo Back Squats (8-8-8-8-8)

Metcon

Metcon (AMRAP – Rounds and Reps)

Bodyweight WOD:

AMRAP in 12 Minutes of:

5 Burpee Lunges

10 Straddle Leg Lifts

20 Air Squats

Metcon (AMRAP – Rounds and Reps)

Kettlebell/Dumbbell WOD:

AMRAP in 12 Minutes of:

5 Burpee Lunges

10 Straddle Leg Lifts

20 Goblet Squats

Metcon (AMRAP – Rounds and Reps)

MCCF/Barbell WOD:

AMRAP in 15 Minutes of:

5 Burpee Lunges

10 Straddle Leg Lifts

20 Front Squats (95/65)

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