Morrisville Community CrossFit – CrossFit


Metcon (No Measure)

200m Run, Then:

2 Rounds of:

10 Lat Activates

10 PVC Passthroughs

10 PVC Snatch Grip Push Presses

10 PVC Muscle Snatches

10 PVC Overhead Squats

10 Box Step-Ups

5 Push-Ups

Metcon (AMRAP – Rounds and Reps)

AMRAP in 5 Minutes of:

10 Box Jumps (24/20)

30 Alternating Shoulder Taps


These are NOT touch and go reps. Superset with 20 Patrick Step-ups on an elevated surface. Rest 2 Minutes after each superset.

Snatch Pull/Snatch/Overhead Squat (2-2-2-2-2 AHAP)


Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

12 Overhead Squats (95/65)

12 Chest to Bar Pull-Ups

12 Floor Presses (95/65)
Modify Chest to Bar Pull-Ups to Jumping Chest to Bar Pull-Ups.

Post WOD Skill/Strength

Crossover Symmetry (No Measure)

2 Rounds of:

3 Crossover Symmetry Exercises

Perform 15-20 Reps

Posted in WOD