KP Three One

Morrisville Community CrossFit – CrossFit

Pre WOD

Metcon

Warm-up (No Measure)

Coach’s Choice

Metcon (AMRAP – Rounds and Reps)

AMRAP in 31 Minutes of:

31 Air Squats

7 Ring Muscle-Ups

15 Hang Cleans (155/115)

31 Toes to Bar

7 STOH (155/115)

15 Bar Facing Over the Bar Burpees

31 Alternating Dumbbell Power Snatches (50/35)
7 Ring Muscle-Ups=7 Strict Pull-Ups and 7 Strict Dips. Reminder: If it doesn’t say Power, that means you have to Squat it. Hang Cleans should be done in 3 sets or less. Toes to Bar should be done in 5 sets or less. STOH should be unbroken. CrossFit Games Open Standard on the Dumbbell Power Snatches. BOTH heads of the dumbbell must touch the ground.

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