Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

200m Run, Then:

1 Round of:

15 Scapular Push-Ups

15 Barbell Muscle Cleans

15 Barbell Front Squats

15 Barbell STOH

15 Barbell Good Mornings

10 Burpees


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

1 Clean Pull

3s Negative Lower to Just Below the Knee

1 Clean High Pull

3s Negative Lower to the Ground

1 Clean

1 Jerk

Metcon (10 Rounds for weight)


10 Minute Time Cap

Metcon (Time)

5 Rounds of:

10 Hang Power Cleans (135/95)

10 Lateral Over the Bar Burpees

Post WOD Skill/Strength

Metcon (No Measure)

4 Rounds for Quality:

10 Front Rack Lunges

8 Single Arm Arnold Presses

Posted in WOD