High Point CrossFit – CrossFit

Weightlifting

Weighted Pull-ups (Find 1 RM quickly)

Weightlifting

Alternate between the two.

Shoulder Press (5×8, use heaviest DB’s possible)

strict pull up (5×3, 5 sec down, weighted )

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP

2 KB Swings 53/35

2 Goblet Squats

2 Push Ups (quads do not touch floor)

4

4

4……..

–

Metcon (No Measure)

3 round not for time

40 Ft backwards bear crawl

20 Russian twist with med ball