Jug

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/15 Toes To Bars

2: 15 Hang Power Snatches (95/65)/20 Overhead Squats (95/65)

3: 25 Wallballs/Max Reps Bar Facing Over the Bar Burpees

4: 300m Run/Max Reps Handstand Push-Ups
Stagger the starting station, if needed. Station 3 and 4 should be the final stations of each round. On stations 1-2, 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 Burpees and Handstand Push-Ups.

Post WOD Skill/Strength

Metcon (Time)

3 Sets:

8 Dumbbell Bench Press

20 Banded Tricep Press Downs

12 Dumbbell Bent Over Rows

Rest 2 Minutes Between sets

Posted in WOD