No Running!

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 24 Minutes of:

14 Alternating Dumbbell Power Cleans (50/35)

14 Strict Handstand Push-Ups

2 Rope Climbs

14 Sit-Ups

14 Alternating Burpee Dumbbell Power Snatches (50/35)
Dumbbell Power Cleans:

One head of the dumbbell must touch the ground to start the rep with one head touching the shoulder with hips and knees at full extension to end the rep.

Burpee Snatches:

With One Hand on the Dumbbell Handle and the other hand on the ground, perform a burpee. As you stand, Power Snatch the Dumbbell. Switch hands once the Dumbbell has passed below the height of your head. Perform a burpee in the same manner with dumbbell in the opposite hand.

Scale Handstand Push-Ups as needed. Rope Climbs=7 Strict Pull-Ups

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