Morrisville Community CrossFit – CrossFit
Warm-up (No Measure)
This is a running clock.
600m Run (Time)
At Minute 6:
Establish Heaviest Touch and Go Complex of:
3 Hang Power Cleans
2 Front Squats
At Minute 12:
Metcon (AMRAP – Rounds and Reps)
AMRAP in 6 Minutes of:
6 Chest to Bar Pull-Ups
12 Box Jump Overs (24/20)
24 Kettlebell Swings (53/35)
Scale for Chest to Bar Pull-Ups is Banded Pull-Ups. Kettlebell Swings should be completed in 2 sets or less.
Post WOD Skill/Strength
Single Arm Dumbbell High Pull (12-12-12 AHAP)
Perform all reps with 1 arm, then switch arms.