Long Hump

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Target is 18 Minutes or less. Time cap is 22 Minutes.

Metcon (Time)

800m Run

20 Deadlifts (245/175)

20 Ring Muscle-Ups

20 Deadlifts (245/175)

800m Run
Deadlifts should be completed in 3 sets or less. Lower each rep to the ground. 1 Muscle-Up=1 Strict Pull-Up and 1 Strict Dip.

Post WOD Skill/Strength

Metcon (No Measure)

Crossover Symmetry

Posted in WOD