Day of Grace

Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds of:

10 Barbell Muscle Cleans

10 Barbell Front Squats

10 Barbell STOH

5 Burpees


Every 90s for 10 Rounds of 1 Power Clean, then 6 Lateral Over the Bar Squat Jumps. Start around 55% of you 1 RM and try to increase every 90s.

Power Clean (1)


You have 12 Minutes to Complete.

Push Jerk (3-3-3-3 AHAP)

Rest 2 Minutes after each set. Start at 60% and increase every set.


Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Post WOD Skill/Strength

Kettlebell Front Rack Hold (3 Rounds)

Elbows must be below the shoulders with hands touching, but not interlocking. Focus on keeping abs tight and rib cage pulled down.

Posted in WOD