Singles, Finally

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Alternating Toe Touches

10 Alternating Box Step-Ups

10 Sit-Ups

10 Kettlebell Swings

Weightlifting

You have 20 Minutes to Complete. Try to go heavier than last time. These sets are touch and go, unbroken reps. Each of your sets should be heavier than last time. This is a shorter than usual time limit. The idea behind this is keeping the intensity up. Have your weights ready to add and rest 2 Minutes between each set.

Deadlift (7)

Deadlift (5)

Deadlift (3)

Deadlift (1-1-1 AHAP)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 Minutes of:

26 Russan Kettlebell Swings (53/35)

26 Box Jumps (24/20)

26 Sit-Ups

Post WOD Skill/Strength

1000m Row (Time)

Max Effort 1000m Row

Posted in WOD