Unbroken Makes You Better

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 24 Minutes of:

24 Plate Ground to Overhead (45/35)

12 Alternating Box Step Ups with Plate (45/35, 20″)

6 Handstand Push-Ups (3 Strict and 3 Kipping)

3 Unbroken Ring Muscle-Ups

200m Plate Carry (45/35)
Use Rogue Bumper Plates. Carry Plate any way for Box Step Ups and Plate Carry. Rx movements are Unbroken 3 Strict Handstand Push-Ups right into 3 Kipping Handstand Push-Ups. Rx For Muscle-Ups is Unbroken. Scale is 1 Ring Muscle-Up=1 Strict Pull-Up and 1 Strict Dip.

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