RoughRAP

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, then:

2 Rounds of:

10 Alternating Toe Touches

10 Barbell Deadlifts

10 Wallballs

Weightlifting

You have 23 Minutes to Complete. Add 10# to last week. Six sets of 3. Rest 2 minutes between each working set.

Deadlift (3-3-3-3-3-3)

Metcon

Target is to go unbroken as long as you can.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 Minutes of:

Wallballs (20/14, 10′)

100m Run

Wallball Rep Scheme: 1-2-3-4-5-6-7 and so on…
100m Run after each set of Wallballs.

Post WOD Skill/Strength

Metcon (No Measure)

3 Rounds of:

45s Hollow Body Hold

1 Minute Rest

Posted in WOD