Bench Press?

Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Shoulder Taps

10 Wallballs

10 Jumping Negative Dips

5 Burpees


Target is 2:30 or less. Time Cap is 4 Minutes.

Metcon (Time)

4 Rounds of:

10 Pull-Ups

20 Alternating Shoulder Taps
Pull-Ups Should be completed in 2 sets or less. Scale for Pull-Ups is Banded Strict Pull-ups.


You 20 Minutes to Complete. Start your first working set around 60% and increase every set for 4 more sets. Rest 2 Minutes between each set.

Bench Press (5-5-5-5-5 AHAP)


Target is 4+ Rounds.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

16 Wallballs (20/14, 10’/9′)

8 Ring Dips

4 Burpees
Wallballs and Ring Dips should be completed in 2 sets or less.

Post WOD Skill/Strength

Metcon (No Measure)

Crossover Symmetry

Posted in WOD