1 hour NOON classes are back! 

Thanksgiving Day Partner WOD at 9am and Black Friday WOD at 10a

Morrisville Community CrossFit – CrossFit


Metcon (No Measure)

No Measure

200m Run, then:

1 Round of:

15 Lat Activates

15 PVC Passthroughs

15 PVC Muscle Snatch

15 PVC Overhead Squats

15 PVC Snatch Grip Push Presses

10 PVC Snatch Balances

10 Alternating Box Step-Ups


Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes of:

8 Snatch Grip Deadlifts (75/55)

7 Hang Power Snatches (75/55)

6 Overhead Squats (75/55)

5 Snatch Grip Push Presses (75/55)

4 Snatches (75/55)


Every 2 Minutes for 8 Rounds. Add weight as you are able.

1 Snatch

5 Tall Box Jumps

Box Jumps should be taller than Box Jumps you use for MetCons.

Metcon (8 Rounds for weight)

Add weight as you are able.


Metcon (Time)

3 Rounds of:

21 Bar Facing Over the Bar Burpees

15 Chest to Bar Pull-Ups

9 Hang Snatches (105/75)

Post WOD Skill/Strength

Crossover Symmetry (No Measure)

2 Rounds of:

3 Crossover Symmetry Exercises

Perform 15-20 Reps