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Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 25 Minutes of:

10 Single Arm Alternating Devil’s Press (50/35)

12 Ring Dips

15 Toes To Bars

18 Alternating Goblet Lunges (50/35)

200m Run
Ring Dips can be scaled to box/bench dips. Toes to Bars should be completed in 2 sets or less.

Post WOD Skill/Strength

Crossover Symmetry (No Measure)

2 Rounds of:

3 Crossover Symmetry Exercises

Perform 15-20 Reps

Posted in WOD