Row and Run

Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

Coach’s Choice


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

Posted in WOD