Just Getting Ready For Murph

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 Row

2: 3 Rounds of Cindy

3: 2 Rounds of Mean Cindy

4: 400m Run, then ME Burpee Box Jump Overs (24/20)
Rx+= Wear a vest (20/14). Mean Cindy=5 Strict Pull-Ups, 10 Clap Push-Ups, 15 Squat Jumps. Scale for pull-ups is banded strict pull-ups.

Post WOD Skill/Strength

50 Calorie Airbike (Time)

Posted in WOD