Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

200m Run, Then:

1 Round of:

15 Lat Activates

20 Cossack Squats

15 Barbell Muscle Cleans

15 Barbell Front Squats

10 Alternating Dumbbell Power Snatches

10 Burpees


Every 90s for 10 Rounds. Add weight as you are able.

4 Front Squats

From the rack

Metcon (10 Rounds for weight)


Time Cap is 15 Minutes.

Metcon (Time)

21-15-12-9 of:

Alternating Dumbbell Power Snatches (50/35)

Lateral Over the Dumbbell Burpees
Hold dumbbell anyway for Box Step-Ups. Hold Dumbbell at chest for Sit-Ups.

Post WOD Skill/Strength

Metcon (No Measure)

5 Sets for Quality:

10 Cossack Squats with Barbell

10 Bulgarian Split Squats Each Leg

15 Prone Leg Curls

Posted in WOD