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Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Rest 3 Minutes between each AMRAP.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes of:

4 Deadlifts (225/155)

8 Pull-Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes of:

8 Hang Power Cleans (185/135)

4 Chest to Bar Pull-Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes of:

12 Push Jerks (135/95)

2 Ring Muscle-Ups
Lower each deadlift to the ground. Hang Power Cleans should be completed in 2 sets or less. Push Jerk is the Rx movement, not Push Press. Push Jerks should be completed in 3 sets or less. 1 Ring Muscle-Up=1 Strict Pull-Up and 1 Strict Dip. Scale Pull-Ups any way.

Post WOD Skill/Strength

Metcon (No Measure)

Crossover Symmetry

Posted in WOD