High Point CrossFit – CrossFit

strict pull up (7 x 3, up fast, then a true 5 sec down)

Make this more challenging than last week.

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DB Strict Press, seated, no back rest (sets of 6 between each set of pull ups, heavy)

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CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
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Metcon (Time)

REST 3 min after 7 min AMRAP

For time: 50 Push Ups (quads never touch the floor)