Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

Coach’s Choice


You have 25 Minutes to Complete. These are not Touch and Go Snatches.

Squat Snatch (3 60%)

Squat Snatch (3 70%)

Squat Snatch (3 85%)

Squat Snatch (2 90%)


Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 Minutes of:

10 Ring Muscle-Ups

20 Handstand Push-Ups

30 Double Unders

400m Run
10 Muscle-Ups=10 Strict Pull-Ups and 10 Strict Dips. 20 Handstand Push-Ups=20 Push Press or your scale. 30 Double Unders=60 Single Unders.

Post WOD Skill/Strength

Metcon (No Measure)

Lateral Wall Walk

3 Rounds of

4 Sets

2 Steps to Left

2 Steps to Right
Post WOD: Lateral Wall Walk

Scale: Push-Up Lateral Walk

Posted in WOD