High Point CrossFit

Weightlifting

Strict pullups (7 x 3, weighted strict pullups, 5 sec descent)
Bench Press (DB Bench Press, 8 reps between sets of Pullups)

Metcon

3 Rounds
20 KB Swings (53/35)
20 Lateral Box Jump Overs (20/16)
–immediately into
400m Run
rest 1 min
400m Run
rest 1 min
400m Run

Score: Time at end of all work