48 Reps


Afternoon WODs are on as scheduled! Please check here before making the trip. This could change.

Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Single Leg Toe Touches

10 Barbell Good Mornings

10 Barbell Back Squats

10 Wallballs


You have 25 Minutes to Complete. The first set should start around 60%. The 2nd set of 10 should be heavier than the first set of 10. The same for the sets of 8 and 6.

Deadlift (10)

Deadlift (8)

Deadlift (6)

Deadlift (10)

Deadlift (8)

Deadlift (6)


12 Minute Time Cap

Metcon (Time)

3 Rounds of:

20 Hang Power Cleans (115/85)

30 Wallballs (20/14, 10’/9′)
Hang Power Cleans and Wallballs should be completed in 3 sets or less.

Post WOD Skill/Strength

Hip Extensions (12-12-12)

GHD Hip Extensions
Hold each rep for 3 seconds at the top. Squeeze glutes.

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