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One WOD on January 1st at 11:00 AM.

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

Coach’s Choice

Metcon

23 Minute Time Cap

Metcon (Time)

Ring Muscle-Ups

10-8-6-4-2

50 Double Unders

10 Power Snatches (115/85)
10 Muscle-Ups, then 50 Double Unders, the 10 Power Snatches. 8 Muscle-Ups and so on…

1 Muscle-Up=1 Strict Pull-Up and 1 Strict Dip. 50 Double Unders=100 Single Unders. Power Snatches should be drop and go.

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