High Point CrossFit – CrossFit

Metcon

Metcon (Time)

3 Rounds

20/15 Cal Row

10 Toes to Bar

5 Burpee Box Jump Overs (24/20)

—use this as practice with different paces on row & impact on the work that comes after – can leverage stroke rate metrics & cals per hour. Faster doesn’t always equal better – good time to also practice getting off of the rower quickly (read: don’t strap your feet all the way in)

—score is total time

Metcon

Metcon (No Measure)

15 min EMOM

1- 15 KBS (53/35)

2- 20 Goblet Squats (53/35)

3- 5-10 Burpee Pullups

4- 20 AbMat Situps

5- 100M Run