High Point CrossFit – CrossFit


Metcon (Time)

Partner WOD


3 Rounds (Each)

250m Row

Partner holds 2 Kettlebells(53/35) in the front rack position.

You may not start rowing until your partner has established the rack position. If your partner drops the KBs before row is complete, you must discontinue rowing until the static hold is reestablished.


Metcon (AMRAP – Reps)

0:00 – 3:00

35/28 Calorie Row then with remaining time max pistols or air squats.

–rest 1 min

4:00 – 7:00

30/24 Calorie Bike then with remaining time max Ring Muscle-Ups/Bar Muscle-Ups/Chest to Bar Pullups/Pullups

–rest 1 min

8:00 – 11:00

400m Run then with remaining time max Handstand Walk/Strict HSPU/HSPU

–rest 1 min

12:00 – 15:00

Max Burpees