On Your Back and On Your Head


Due to the threat of severe weather, all CrossFit and CrossFit Light Classes are canceled Thursday night (2/6/20).

Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds of:

10 Lat Activates

10 Push-Ups

10 Lunges

1 Wall Walk


You have 23 Minutes to Complete. Add weight to 1/31. Superset Bench Press (5 sets of 6) with Strict Pull-Ups (5 sets of 7). Rest 2 Minutes between each working set. Scale Pull-Ups to Banded Strict Pull-Ups. They do not have to be unbroken.

Bench Press (6-6-6-6-6)

Strict Pull-Ups (7-7-7-7-7)


Metcon (AMRAP – Rounds and Reps)

AMRAP in 13 Minutes of:

15 Plate Ground to Overhead (45/35)

15 Handstand Push-Ups

30 Alternating Lunges with Plate Overhead (45/35)
Use Rogue Bumper Plates. Scale Handstand Push-Ups as needed.

Post WOD Skill/Strength

Crossover Symmetry (No Measure)

2 Rounds of:

3 Crossover Symmetry Exercises

Perform 15-20 Reps

Posted in WOD