Row and Run

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 25 Minutes of:

1,000m Row, In Remaining Time:

80 Double Unders

60s Plank on Hands

400m Run

20 Hang Power Cleans (135/95)

10 Bar Muscle-Ups
80 Double Unders=160 Single Unders. Accumulate a total of 60s Plank. Hang Power Cleans should be completed in 3 sets or less. 10 Bar Muscle-Ups=20 Strict Pull-Ups (Banded, if needed).

Post WOD Skill/Strength

Metcon (No Measure)

Crossover Symmetry

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