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Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds of:

10 Alternating Single Leg Deadlifts (with or without Bar)

10 Barbell Muscle Cleans

10 Alternating Box Step Ups

10 Alternating Lunges

5 Burpees


You have 27 Minutes to Complete. These are NOT touch and go reps. These weights are based off of your desired max.

Deadlift (2 95% of Desired Max)

Deadlift (3-3-3 70% of Desired Max)

Rest 90s Between each set of 3.


13 Minute Time Cap

Metcon (Time)

3 Rounds of:

10 Hang Power Cleans (145/105)

10 Kettlebell Front Rack Alternating Lunges (53/35)

10 Kettlebell Front Rack Alternating Lunges (53/35)

10 Box Jumps (24/20)

10 Lateral Over the Bar Burpees
Hang Power Cleans should be completed in 2 sets or less.

Post WOD Skill/Strength

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Minutes of:

3 Single Unders, 1 Double Under
Everyone should work on this, regardless of double under skill.

Posted in WOD