Front Racks and Bodyweight


Pull-Up/Bar Muscle-Up Clinic with Coach Justin on Sunday, January 14th at Noon!

Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds of:

10 Lat activates

10 Barbell Front Squats

10 Lunges

10 Good Mornings

20 Single Unders/Double Unders


9 Minute Time Cap

Metcon (Time)

4 Rounds of:

20 Air Squats

20 Pull-Ups
Scale by reducing reps, if needed.


You have 23 Minutes to Complete.

Front Squat (8 60%)

Front Squat (5 70%)

Front Squat (3 80%)

Front Squat (2 90%)

Front Squat (2 AHAP)


Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes of:

16 Alternating Jump Lunges

32 Double Unders
32 Double Unders=64 Single Unders

Post WOD Skill/Strength

Metcon (No Measure)

Post WOD: Lateral Wall Walk

Scale: Push-Up Lateral Walk

Posted in WOD