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Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

Coach’s Choice


Metcon (AMRAP – Rounds and Reps)

AMRAP in 23 Minutes of:

10 Burpee Box Jumps (24/20)

20 Double Unders

10 Ring Muscle-Ups

200m Run

10 Overhead Squats (115/85)

100m Run
These are NOT Box Overs. Perform a Burpee, then a Box Jump to CrossFit Standards. 20 Double Unders=20 Single Unders. 1 Ring Muscle-Up=1 Strict Pull-Up AND 1 Strict Dip. Overhead Squats should be completed in 2 sets or less.

Post WOD Skill/Strength

Metcon (No Measure)

3 Rounds of:

70s Side Plank Each Side

Rest as Needed

Posted in WOD