High Point CrossFit – CrossFit

Weightlifting

Deadlift (4 x 10 @ 63% (or add 10-15lbs from last week))

Metcon

Metcon (Time)

1000m Row

80 Air Squats

60 KB Swings (53/35)

40 Box Jumps (24/20″)

20 Power Cleans (135/95)

10 Ring Muscle-Ups

25 min time cap.

Scale: 20 Chest to Bar Pullups/Pullups/Ring Rows

Metcon

Metcon (No Measure)

8 min EMOM

Odd Min – :40 max double unders

Even Min – 10 V-Ups

–No Single Unders, work on those Double Unders.