High Point CrossFit – CrossFit


15 minutes to either:

Run 1 mile

Row 2000m

Bike 100 Cals

–rest the remainder of 15 minutes and begin to warmup for Metcon, which starts at 15:00 min mark. Record 1 of the 3 below.

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

100 Calories on Assault Bike (Time)


Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

2 Rope Climbs (scale: 5 Pullups/Ring Rows)

8 Hand Release Pushups

16 Jumping Lunges

200m Run