Row and Run on A Saturday

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

In 25 Minutes:

800m Row, Then AMRAP in Remaining Time

6 Squat Jumps (115/85)

5 Ring Muscle-Ups (3 Unbroken+2)

4 Touch and Go Power Snatches (115/85)

30 Double Unders

200m Run

10m Handstand Walk
The area near the rope climb rig will be where Handstand Walks will happen

Muscle-Ups: 1 Muscle-Up=1 Strict Pull-Up and 1 Strict Dip

30 Double Unders=60 Single Unders

Handstand Walk=3 Wall Walks

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