More Short Pulls and Long Pulls with BJs!

Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds of :

10 Alternating Toe Touches

10 Sit-Ups

10 Dumbbell Power Snatches

10 Barbell Muscle Cleans

10 Alternating Box Step-Ups


Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes of:

20 Alternating Dumbbell Power Snatches (50/35)

20 Sit-Ups


10 Minute EMOM. Each Minute, perform 2 Deadlifts to just below the knee and 1 Full Deadlift and 2 Tall Box Jumps. This will be at 70% of your 1 RM if you did not Deadlift last week. If you did, then add weight.

Deadlift (1)

These Box Jumps should be taller than we usually do for Tall Box Jumps. If you have used 30 or 24 for MetCon Box Jumps, try to go a little taller


11 Minute Time Cap

Metcon (Time)

3 Rounds of:

10 Hang Power Cleans (155/115)

20 Sit-Ups

30 Alternating Lunges
Hang Power Cleans should be completed in 2 sets or less. Lunges are just your bodyweight.

Post WOD Skill/Strength

Hip Extensions (15-15-15)

GHD Hip Extensions
Hold for 3 seconds at the top. If you have been doing these for a few weeks, add weight.

Posted in WOD