High Point CrossFit – CrossFit

Metcon (No Measure)

15 min EMOM

1st – 5 strict pull ups w/ 5 sec decent, add weight if you can

2nd – 8 strict single L arm DB press, heavy

3rd – 8 strict single R arm DB press heavy

–

Metcon (AMRAP – Reps)

4 min AMRAP

500 meter Row

10 Burpee Box Jump Over 24/20

20 Toes to Bar

30 Shoulder to Overhead 115/75

40 KB Swings 53/35

50 Double Unders

–

Metcon (AMRAP – Reps)

6 min AMRAP

500 meter Row

10 Burpee Box Jump Over 24/20

20 Toes to Bar

30 Shoulder to Overhead 115/75

40 KB Swings 53/35

50 Double Unders

–

Metcon (Time)

For time:

500 meter Row

10 Burpee Box Jump Over 24/20

20 Toes to Bar

30 Shoulder to Overhead 115/75

40 KB Swings 53/35

50 Double Unders

*The row does not count as a rep