Get on Board the Dane Pain Train

Morrisville Community CrossFit – CrossFit

HBD Dane!

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 32 Minutes of:

11 Handstand Push-Ups

300m Run

1 Rope Climb

9 Power Cleans (155/115)

8 Lateral Over the Bar Jump Lunges

5 Bar Muscle-Ups
Scale Handstand Push-Ups to Push Press (2 Barbells if needed) or Box Handstand Push-Ups. Power Cleans and Drop and Go. 5 Bar Muscle-Ups=5 Strict Pull-ups and 5 Strict Dips.

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