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.
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