MCCF Endurance 211014

Morrisville Community CrossFit – Endurance

Metcon

Metcon (Time)

12 Minute Cap

10-9-8-7-6-5-4-3-2-1

Bike cals

Back squats (light)

Row cals

Hang Power Cleans (same bar)
Rest 4 Minutes

Metcon (AMRAP – Rounds and Reps)

12 Minutes Work

800m run

1 minute rest

then AMRAP

9 box jumps

6 burpees

3 pull-ups
Rest 4 Minutes

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

30 double unders

20 sit-ups

Cardio choice

200m run/600m bike/250m row

Posted in WOD