High Point CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

30 min Partner AMRAP

Station 1: “Michalski” From 0:00-10:00, Partner A performs:

23 Wall Ball Shots (20/14)

53 Double-Unders

Partner B performs AbMat Sit-Ups*

Station 2: “Irvine” From 10:01-20:00, perform: 30 Alternating Dumbbell Snatches (50/35)

14 Box Jumps (24/20″)

Partner B performs Wall Sit*

Station 3: “Rittner” From 20:01-30:00, perform:

12 Deadlifts (225/155)

800 meter Run

Partner B performs Burpees* * Partner B performs the solo movement while Partner A does as many reps as possible of the couplet for the current station. Partners switch as needed.