High Point CrossFit – CrossFit

Weightlifting

Metcon (AMRAP – Rounds)

Min 1 -3:

5 Power Cleans @ 60%-65% of max Clean

Min 4 – 6:

5 Front Squats @ 60-65% of max Front Squat

Min 7 – 9:

5 Shoulder to Overhead @ 60-65% of max Shoulder to Overhead

Metcon

Metcon (AMRAP – Reps)

In 1:30 window

9 Power Cleans (95/65)

9 Front Squats

9 Push Jerk

–remaining time max ring muscleups

–rest 1 min

In 1:30 window

7 Power Cleans (135/95)

7 Front Squats

7 Push Jerk

–remaining time max chest to bar pullups

–rest 1 min

In 1:30 window

5 Power Cleans (185/125)

5 Front Squats

5 Push Jerk

–remaining time max pullups

–rest 1 min

In 1:30 window

3 Power Cleans (225/155)

3 Front Squats

3 Push Jerk