High Point CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 3 try to maintain speed throughout and try to finish a round before switching out.

12 min AMRAP

One partner works, the other holds a wall sit, one rests.

100/75 Cal Bike, go hard and switch fast.

10 Thrusters (95/65)

10 Hang Cleans

10 Deadlifts

—Rest 3 min

12 min AMRAP

One partner works, the other holds handstand against the wall.

Buy-In: 100/75 Cal Row, go hard and switch fast.

10 Burpee Box Jumps (24/20)

10 Wallballs (30/20)

10 KB Swings (53/35)

—Rest 3 min

12 min amrap

Buy-In: 600m Run everyone runs together.

5 pull-ups

10 push-ups

15 air squats

—One person holds plank, one rests