Partner “Jack” with A Run

Announcements

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

Morrisville Community CrossFit – CrossFit

A Hero WOD. We should all be Thankful for what we have, so here’s a Hero WOD to show our thanks.

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Metcon

Compare to 11/24/16, 11/23/17, 11/22/18, 11/28/19, 11/26/20

Metcon (AMRAP – Rounds and Reps)

AMRAP in 25 Minutes of:

10 STOH (115/85)

10 Kettlebell Swings (53/35)

10 Box Jumps (24/20)

100m Run
Partner up and alternate exercises. Set up separate equipment and distance yourself for safety. Partner 1 does STOH, Partner 2 does swings, Partner 1 does box jumps, both run, then Partner 2 does STOH, Partner 1 does Swings and Partner 2 does box jumps. You cannot split up the reps. Each run counts as 1 rep. Scale weights and movements as needed.