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Shoulder/Scapula Mobility and Stability Clinic with Xcel Physical Therapy on Sunday, September 29th at Noon!

Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

Coach’s Choice


Metcon (AMRAP – Rounds and Reps)

AMRAP in 30 Minutes of:

10 Single Arm Dumbbell Thrusters (50/35)

10 Single Arm Dumbbell Thrusters (50/35)

200m Run

10 Ring Muscle-Ups

40 Box Step-Ups with Dumbbell (50/35, 24/20)
Perform 10 Single Arm Thrusters with one arm, then switch to the other arm and perform 10 more Thrusters. 1 Ring Muscle-Up=2 Pull-Ups (or scale). Carry the Dumbbell any way for the Box Step-Ups.

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