Friday Things

Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

Coach’s Choice


8 Minute Time Cap

Metcon (Time)

3 Rounds of:

10 Snatch Grip Push Press (95/65)

10 Overhead Squats (95/65)

10 Box Jumps (24/20)


You have 23 Minutes to Complete. Base your working weights of the Power Clean and Push Press Complex off of your Power Clean and Jerk.

Power Clean and Push Press (5 65%)

Power Clean and Push Press (5-5-5 75%)

Power Clean and Jerk (Base your weights on your Power Clean and Jerk)


12 Minute Time Cap

Metcon (Time)

4 Rounds of:

15 V Sit-Ups

10 Alternating Pistols

1 Rope Climb

Post WOD Skill/Strength

Clean Pull (5-5-5 AHAP)

Posted in WOD