Lift, Then MetCon


Gymnastics Clinic at Noon on Sunday, 4/28.

Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds of:

10 Barbell Muscle Cleans

5 Barbell Front Squats

10 Barbell STOH

5 Lat Activates

10 Sit-Ups

20 Double Unders/Single Unders


10 Rounds. Every 90s Complete the complex. Start at 55% of your Clean and Jerk and add weight every round.

Metcon (10 Rounds for weight)

10 Rounds. Every 90s complete the complex. Add weight every 90s.

Clean and Jerk and Jerk (Use this to record heaviest weight.)

Squat clean and two jerks

Clean and Jerk (Use this to calculate weight)


Target is 13:30 or less. Time Cap is 16 Minutes.

Metcon (Time)

4 Rounds of:

100 Double Unders

15 Thrusters (95/65)

25 Sit-Ups
100 Double Unders=150 Single Unders. Thruster should be completed in 2 sets or less. Sit-Up starts with hands over head touching the ground and ends when your shoulders pass the crease of your hip.

Post WOD Skill/Strength

50 Calorie Airbike (Time)

Posted in WOD