**New Class Every Thursday Starting January 9th at 7:00 AM: Endurance

Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Alternating Toe Touches

10 Barbell Muscle Cleans

10 Barbell Good Mornings

10 Sit-Ups


6 Rounds. Every 90s, 5 Deadlifts at 75% These are NOT Touch and Go reps. Warm-up and perform all sets at this weight.

Deadlift (5-5-5-5-5-5 75%)


Target is 15 Minutes. Time Cap is 18 Minutes.

Metcon (Time)

4 Rounds of:

15 Hang Power Cleans (105/75)

20 Alternating Front Rack Lunges (105/75)

25 Toes To Bars
Hang Power Cleans should be completed in 3 sets or less. Toes To Bars should be completed in 4 sets or less.

Post WOD Skill/Strength

50 Calorie SkiErg (Time)

Posted in WOD