Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

Coach’s Choice


Metcon (AMRAP – Reps)

Every 3 Minutes, for 36 Minutes:

1: 400m Row / 15 Handstand Push-Ups

2: 20 Alternating Dumbbell Power Snatches (50/35) / 4 Deadlifts (80%)

3: 20 Alternating Pistols/70 Double Unders

4: 400m Run/Max Reps Pull-Ups
Stagger the starting station, if needed. On stations 1,2 and 3, you should complete work so that you have at least 30s to rest before transitioning to the next station. Scale accordingly to ensure a rest period. Keep track of total number of Pull-Ups

Deadlift (Use this to calculate and record weight)

Post WOD Skill/Strength

Metcon (Time)

Echo Bike:

10s Sprint, 20s Recovery Spin for 60 Calories