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.
Warm-up (No Measure)
Metcon (AMRAP – Rounds and Reps)
AMRAP in 36 Minutes of:
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.