Pull It, Pull It

Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

1 Round of:

15 Lat Activates

15 Banded Side Steps Each Direction

15 Banded Good Mornings

15 Barbell Muscle Cleans

15 Barbell Front Squats

15 Scapular Push-Ups


Superset with 7 Strict Pull-Ups. Use bands, if needed. These do not have to be unbroken. Use 65% of your Deadlift if this is your 1st week. Add 10# to last week. The short pulls are deadstop. Consistent set-up, pull and movement are the goals for the short pulls. The Full Pulls are Touch and Go. Rest 2 Minutes between each set.

Deadlift: Short Pulls+Full Pulls (6 Sets of 4 Short Pulls and 2 Full Pulls)


Target is 7:30 or less. Time Cap is 9 Minutes.

Metcon (Time)

4 Rounds of:

10 Front Squats (105/75)

12 Pull-Ups

15 Hand Release Push-Ups

Post WOD Skill/Strength

Strict Toes-To-Bar (10-10-10)

Hanging Leg raises if needed. These do not have to be unbroken.

Posted in WOD