Three Rounds

Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

Coach’s Choice


Keep track of time it takes to complete each round. After each round, rest 4 Minutes. Use your own stopwatch, if you like. Each Round should be finished within 15s of each other. This is a sprint, but intensity should be consistent.

Metcon (3 Rounds for time)

3 Rounds of:

30 Alternating Dumbbell Power Snatches (50/35)

3 Rope Climbs

20 Thrusters (105/75)

2 Rope Climbs

200m Dumbbell Carry (50/35)
Thrusters are the Highest Intensity movement of this WOD. Preserving the stimulus of this WOD means going unbroken or 2 sets for these Thrusters. Scale so you can get the intended stimulus of this WOD.

Posted in WOD