It’s Been A While. It Still Burns

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

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.

Posted in WOD