1,560 seconds of Moving


Handstand/Handstand Walk Clinic at Superior Gymnastics on Sunday, October 14th at 10:00 AM. All skill levels are welcome.

Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

Coach’s Choice


Metcon (AMRAP – Rounds and Reps)

AMRAP in 26 Minutes of:

400m Run

30 Lateral Bar Hops

20 Hang Power Snatches (105/75)

10 Strict Handstand Push-Ups

5 Bar Muscle-Ups
Hang Power Snatches should be completed in 3 sets or less. Scale Hanstand Push-ups, as needed. 1 Muscle-Up= 1 Strict Pull-Up and 1 Strict Dip.

Post WOD Skill/Strength

Metcon (No Measure)

3 Rounds of:

70s Side Plank Each Side

Posted in WOD