Community Event: 3pm Sunday 01/29 at Hi-Wire Brewing in Durham

Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

10 Burpees then

2 Rounds:

10 PVC Pass Throughs

10 Barbell Bent Over Rows

5 Slow Shoulder Presses

(focus on pulling elbows together throughout the press to work on shoulder external rotation)

10 Scapular Push-ups

10 Lat Activates


Split Jerk

10 minutes to establish a 1 rep for today.

Metcon (10 Rounds for weight)

EMOM for 10 Minutes 2 Split Jerks at 70% of your heavy single.


Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

20 Lateral Bar Hops

16 Push Presses (95/65)

12 Burpee Box Jump Overs (24/20)

Post WOD Skill/Strength

Metcon (Time)

Echo Bike:

10s Sprint, 20s Recovery Spin for 60 Calories