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Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

Coach’s Choice


This is a running clock.

600m Run (Time)


At Minute 6:

Metcon (Weight)

Establish Heaviest Touch and Go Complex of:

4 Deadlifts

3 Hang Power Cleans

2 Front Squats


At Minute 12:

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 Minutes of:

6 Chest to Bar Pull-Ups

12 Box Jump Overs (24/20)

24 Kettlebell Swings (53/35)
Scale for Chest to Bar Pull-Ups is Banded Pull-Ups. Kettlebell Swings should be completed in 2 sets or less.

Post WOD Skill/Strength

Single Arm Dumbbell High Pull (12-12-12 AHAP)

Perform all reps with 1 arm, then switch arms.

Posted in WOD