Morrisville Community CrossFit – CrossFit


Warm-up (No Measure)

Coach’s Choice


You go, I go. Partner 1 completes deadlifts. Partner 2 completes rowing and so on, until you get to the 200m run together. Partner 2 completes deadlifts. Partner 1 completes rowing.

Metcon (AMRAP – Rounds and Reps)

AMRAP in 30 Minutes of:

6 Deadlifts (75%)

8 Calorie Row

10 Box Jumps (24/20)

12 Handstand Push-Ups

14 Alternating Dumbbell Power Snatches (50/35)

200m Run Together

Deadlift (Use this to calculate deadlift weight.)

Posted in WOD