High Point CrossFit – CrossFit

Today we will be doing the WOW seeding workout. For those competing, your rank in this workout will place you in the most competitive heat within your division.
Please do the version of this workout for your division. Below are the RX version but as always scale appropriately.
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Metcon (AMRAP – Reps)

Part 1: 0:00-6:00 AMRAP

10 Deadlifts 275/185

15 Toes to Bar

10 Cleans 185/125

30 Box Jump Overs 24/20

10 Thrusters 135/95

60 Wall Balls 20/14 to the 10′

Part 2: 6:00 – 8:00

Max Ring Muscle Ups

Part 3: 8:00 – 12:00

Work up to a 1 RM snatch

*One barbell, change your own weights.

*Score: Part 1 (reps completed) + Part 2 (reps x 2) + Part 3 (1 rep per lb.)