Short Pulls and Long Pulls

Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

2 Rounds of:

10 Alternating Toe Touches

10 Sit-Ups

10 Barbell front Squats

10 Alternating Box Step-Ups


10 Minute EMOM. Each Minute, perform 2 Deadlifts to just below the knee and 1 Full Deadlift. This will be at 70% of your 1 RM.

Deadlift (70%)


13 Minute Time Cap

Metcon (Time)

4 Rounds of:

10 Front Squats (155/115)

12 Box Jumps (24/20)

24 Sit-ups
Front Squats should be unbroken.

Post WOD Skill/Strength

Hip Extensions (15-15-15)

GHD Hip Extensions
Hold for 3 seconds at the top. If you have been doing these for a few weeks, add weight.

Posted in WOD