New Year: 2018 AMRAPs

Announcements

First Friday, 1/5/18. FREE Community workout at 6:30 and Cookout after.
Kipping/Toes To Bar Clinic with Coach Derek, Sunday, 1/7/18 at 12:30.

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Rest 2 Minutes between each AMRAP. (Squat) Snatches and (Squat) Cleans are drop and go. 1 Muscle-Up=1 Strict Pull-Up and 1 Strict Dip.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes of:

6 Snatches (135/95)

8 Bar Muscle-Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP in 7 Minutes of:

7 Cleans (135/95)

9 Chest to Bar Pull-Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

8 Deadlifts (135/95)

10 Pull-Ups

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