Run, Muscle, Jump

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Rx Target is to complete Half the Muscle-Ups Unbroken. Time Cap is 25 Minutes.

Metcon (Time)

200m Run

8 Ring Muscle-Ups

100 Double Unders

400m Run

6 Ring Muscle-Ups

100 Double Unders

600m Run

4 Ring Muscle-Ups

100 Double Unders

800m Run

2 Ring Muscle-Ups

100 Double Unders
1 Ring Muscle-Up=2 Strict Pull-Ups and 2 Strict Dips. 100 Double Unders=200 Single Unders

Post WOD Skill/Strength

Metcon (Time)

Crossover Symmetry

Posted in WOD