Some Skill, Some Grunt Work

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 25 Minutes of:

100 Double Unders

200m Plate Carry (45/35)

3 Rope Climbs

40 Wallballs (20/14, 10′)
100 Double Unders=200 Single Unders

Use Rogue 45 and 35 Plates

1 Rope Climb=6 Pull-Ups or 2 Rope Kettlebell Pulls

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