Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
You should have at least 20 seconds of rest after each interval, except for Interval 4. The purpose is to get through the set amount of work as fast as possible and have time to rest and transition. For interval 4, you should have at least 45s to perform Burpees. Reduce the length of the run.
Metcon (AMRAP – Reps)
Every 3 Minutes for 36 Minutes:
1: 25 Calorie Air Bike
2: 5 Ring Muscle-Ups and 30 Wallballs (20/14, 10′)
3: 70 Double Unders and 10 Overhead Squats (135/95)
4: 400m Run and ME Lateral Over The Bar Burpees
1 Ring Muscle-Up=1 Strict Pull-Up and 1 Strict Dip. 70 Double Unders=100 Single Unders. Overhead Squats should be unbroken.
Post WOD Skill/Strength
Metcon (No Measure)