1 hour NOON classes are back! 

Thanksgiving Day Partner WOD at 9am and Black Friday WOD at 10a

Morrisville Community CrossFit – CrossFit


Warm-Up (No Measure)

200m Run, Then:

15 Lat Activates

15 Barbell Muscle Cleans

15 Barbell Front Squats

15 Barbell Front to Back Rack Presses

15 Barbell Good Mornings

20 Alternating Lunges


Same weight as last week.  Every 90s for 8 Rounds.

1 Pause Front Squat

1 Front Squats

The pause should be long enough to stop momentum and bounce out.

Front Squat (2-2-2-2-2-2-2-2)


Metcon (Time)

3 Rounds of:

AMRAP in 4 Minutes of:

500m Row

15 Toes to Bars

Max Reps Squat Jumps (45/35)
Squats are cleaned from the ground.  Modify/scale by coming from the rack, if that allows you to use more weight.

Post WOD Skill/Strength

Metcon (No Measure)

3 Rounds for Quality of:

15 Prone Leg Curl

10 Strict Hanging Leg Raises

20 Banded Side Steps