Pull and AMRAP it Up

Announcements

Rope Climbing Clinic with Coach Rachael at 12:00 on Sunday, December 3rd!

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Weightlifting

You have 23 Minutes to Complete. These are NOT touch and go reps.

Deadlift (3-3-3 85%)

Deadlift (Max Reps 85%)

Try for 5 reps, more if you can.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 Minutes of:

20 Box Jumps (24/20)

20 Toes To Bar

20 Burpees

40 Alternating Lunges

Post WOD Skill/Strength

Metcon (No Measure)

Lateral Wall Walk

3 Rounds of

4 Sets

2 Steps to Left

2 Steps to Right
Post WOD: Lateral Wall Walk

https://www.youtube.com/watch?v=S4Mlnhb464c

Scale: Push-Up Lateral Walk

https://www.youtube.com/watch?v=PV-dGLKpQ7A

Posted in WOD