More Steps

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

30 minute time cap

Metcon (5 Rounds for time)

5 Rounds of:

50 Double Unders

15 Bar Facing Over the Bar Burpees

18-15-12-9-6 Deadlifts

(225/155, 255/175, 275/195, 295/206, 315/225)

Rest 1 Minute after deadlifts.
If you are modifying weight, start at around 60% of your 1 RM and increase every round.

Post WOD Skill/Strength

Sounds like we need more rowing in our lives!

1000m Row (Time)

Max Effort 1000m Row

Posted in WOD