High Point CrossFit – CrossFit

Weightlifting

Front Squat (5 x 2 @ 90%)

–rest 90-120 secs between sets.

Metcon

Metcon (AMRAP – Reps)

Partner WOD

3 min AMRAP

21 Thrusters (95/65)

21 Handstand Pushups

Max Bar Muscle-Ups with remaining time.

then

2:30 min AMRAP

21 Thrusters (95/65)

21 Handstand Pushups

Max Chest to Bar Pullups with remaining time.

then

2 min AMRAP

21 Thrusters (95/65)

21 Handstand Pushups

Max Pullups with remaining time.

–If you are competing in War of the Wods, complete as a partner WOD. If individual, take down to 14 reps of thrusters and hspu.

Scaled Version

3 min AMRAP

21 Thrusters (75/55)

21 Burpees

Max Pullups with remaining time.

then

2:30 min AMRAP

21 Thrusters (75/55)

21 Burpees

Max Knees to 90 with remaining time.

then

2 min AMRAP

21 Thrusters (75/55)

21 Burpees

Max Ground to over Shoulder (30/20) with remaining time.