High Point CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

4 Burpees

8 Box Jumps (24/20″)

12 DB Snatches (50/35)

—rest 2 mins

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

5 Chest to Bar Pullups

10 Single Arm DB Thrusters (50/35)

15 Pushups

At Home WOD

Metcon (AMRAP – Reps)

“Bottom to Bottom Squat” Tabata each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal”

Complete for 8 – :20 intervals.

–rest 5 mins and do again.

Score is total reps.

Planks (–complete for 2 rounds.)

:40 on, :20 off

–Front Plank

–Side Plank

–Feet 6″ off ground

–Hollow Position