Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

25 Minute Time Cap. There are two times. Keep track of the Row and TOTAL time it takes you to finish the Row AND 5 Rounds.

1000m Row (Time)

Max Effort 1000m Row
Stagger start, if needed. Keep track of the time of the Row and the TOTAL time of the MetCon AND Row.

Metcon (Time)

5 Rounds of:

30 Double Unders

20 Alternating Plate Box Step-Ups (45/35 & 24/20)

10 Chest to Bar Pull-Ups

5 Power Snatches (135/95)
30 Double Unders=60 Single Unders. Hold the plate any way for the Step-Ups. Chest to bar pull-ups should be completed in 2 sets or less. Power Snatches are drop and go.