Herd

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (AMRAP – Reps)

Every 3 Minutes, for 36 Minutes:

1: 400m Row / 20 Alternating Pistols

2: 20 Lateral Over the Bar Burpees / 4 Deadlifts (85%)

3: 40 Squat Jumps/30 Kettlebell Sumo Deadlifts (53/35)

4: 400m Run/Lateral Over the Bar Jump Lunges
Stagger the starting station, if needed. On stations 1,2 and 3, you should complete work so that you have at least 30s to rest before transitioning to the next station. Scale accordingly to ensure a rest period. Keep track of total number of Jump Lunges.

Deadlift (Use this to calculate and record weight)

Post WOD Skill/Strength

Metcon (Time)

Echo Bike:

10s Sprint, 20s Recovery Spin for 60 Calories

Posted in WOD