Sealed

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (AMRAP – Reps)

Every 3 Minutes, for 36 Minutes:

1: 500m Row / 4 Hand Release Deadlifts

2: 200m Run/ 25 Box Jumps (24/20)

3: 25 Pull-Ups/40 Kettlebell Sumo Deadlifts (53/35)

4: 400m Run/Lateral Over the Bar Burpees
Stagger the starting station, if needed. On stations 1,2 and 3, you should complete work so that you have at least 30s to rest before transitioning to the next station. Scale accordingly to ensure a rest period. Keep track of total number of Lateral Over the Bar Burpees

Deadlift (Use this to calculate and record weight)

Post WOD Skill/Strength

Metcon (Time)

Echo Bike:

10s Sprint, 20s Recovery Spin for 60 Calories

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