Masters Athlete: JA

Morrisville Community CrossFit – CrossFit

Happy Birthday Coach Jonathan! Some movements he loves, likes and hates in a time domain about 20 Minutes outside his comfort zone all in one Birthday WOD.

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 36 Minutes of:

Cleans (155/115)

Ring Muscle-Ups

Bar Facing Over the Bar Burpees

2-4-6-8-10-12-14-16 and so on…

400m Run AFTER each round.
If you have been in CrossFit less than 3 months or have been coming less than 3 times a week, then reduce to 23 Minutes. Cleans are drop and go reps. 1 Ring Muscle-Up=1 Strict Pull-Up and 1 Strict Dip. Break these up any way you like.

Posted in WOD