Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
Metcon (AMRAP – Reps)
Every 3 Minutes for 36 Minutes:
1: 25 Calorie Air Bike
2: 20 Ring Dips and 30 Jump Lunges
3: 70 Double Unders and 15 Chest to Bar Pull-ups
4: 20 Bar Facing Burpees, then ME Thrusters (95/65)
Start at different stations, if needed. Station 4 should be the last station of each round. Reduce reps and/or calories if needed, for scaling. 70 Double Unders=100 Single unders.
Post WOD Skill/Strength
Metcon (No Measure)
70s Side Plank each side.
Rest as needed.