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
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