High Point CrossFit – CrossFit

Metcon

Metcon (Time)

Teams of 6

Break up into 3 groups of 2. Pairs will run together around the track, in relay style, completing 6 total laps.

After that break into 3 sets of 2. You may not have the same partner as you did for the run. Each pair will complete one of these 3 workouts. You decide which pair does which.

A.)

“Tommy V”

21 Thrusters (115/75)

12 Rope Climbs

15 Thrusters

9 Rope Climbs

9 Thrusters

6 Rope Climbs

B.)

8 rounds of “DT”

12 Deadlifts (155/105)

9 Hang Power Cleans

6 Push Jerks

C.)

“Morrison”

50-40-30-20-10

Wallballs

Box Jumps (24/20”)

Kettlebell Swings (53/35)

After all 3 pairs have completed their workout split into 2 groups of 3. You must be partnered with 2 athletes you have not been partnered with previously. Each group will complete 1 of the 2 tasks.

D.)

2 rounds

150 Double Unders

100ft Partner Barbell Walking Lunge (45)

50 Clean and Jerks (115/75)

E.)

2 rounds

50 Burpees

100ft Partner Barbell Walking Lunge (45)

50 Snatches (95/65)

After both groups have completed their workout as a group of 6 you will complete.

2 rounds

100ft Plate Pass

100ft Ball Pass