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Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 30 Minutes of:

With a Partner:

Partner 1 Rows 500m

Partner 2 Runs 400m

Switch

50 Wallballs (20/14, 10’/9′)

40 Hang Power Snatches (95/65)

30 Burpee Box Jumps (24/20)
Split the reps in any way.

100m=1 Rep.

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