High Point CrossFit – CrossFit

Metcon

Metcon (Time)

Squat Clean Ladder for time

6-4-2-4-6

—you pick weight – set of 2 should be between 75-85%

example ladder:

6-65%

4- 75%

2- 80%

4- 75% (use same weight as before)

6- 65% (use same weight as before)

Score = time, record weights used in notes section

—one barbell, change your weight

Metcon

—Choose one of the two workouts below.

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Metcon (Time)

21-15-9

Thrusters (115/75)

Chest to Bar Pullups