It’s Summer Down Under

Morrisville Community CrossFit – CrossFit

Coach Rachael’s Birthday WOD!!

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP In 32 Minutes of:

87 Burpees, then

In Remaining Time:

13 Power Snatches (115/85)

1 Bar Muscle-Up

32 Alternating Pistols

13 Toes To Bar

1 Ring Muscle-Up

32 Double Unders
Power Snatches should be drop and go or touch and go reps. Muscle-Ups=2 Strict Pull-Ups and 2 Strict Dips. Consider scaling Pistols to 16 Reps if you are not efficient at this movement. Toes to Bar Should be completed in 2 sets or less. 32 Double Unders=64 Single Unders

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