Half an Hour

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 30 Minutes of:

400m Run

20 Pull-Ups

10 Squat Jumps (135/95)

5 Ring Muscle-Ups

1 Legless Rope Climb
Pull-Ups shold be completed in 3 sets or less. Scale to 10 Banded Pull-Ups and 10 Jumping Pull-Ups. Scale Squat Jumps by coming from the rack. 1 Ring Muscle-Up=1 Strict Pull-Up and 1 Strict Dip. Scale Rope Climbs as needed.

Post WOD Skill/Strength

Metcon (No Measure)

Crossover Symmetry

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