High Point CrossFit – CrossFit

Metcon

Metcon (Time)

Happy St. Patrick’s Day!

May your blessings outnumber


The Shamrocks that grow.


And may trouble avoid you


Wherever you go.

“Luck of the Irish WOD”

Your movement at each step will be up to fate…

50 Cal Row/Bike

45 KB Swings (53/35) / Wallballs

40 Pushups / AbMat Situps

35 DB Snatch (50/35) / DB Hang Clean and Jerk

30 Box Step-Ups with KB / Box Step-Ups with Wallball

25 Single Arm DB Push Press / Single Arm DB Thrusters

20 Burpees / Burpee Box Jumps (24/20″)

15 Goblet Squats / Pistols

10 Pullups / 10 Chest to Bar Pullups

At Home WOD

Metcon (AMRAP – Rounds)

Draw cards from a standard 52-card deck. Each card drawn determines which exercise to do and the number of reps.

Suit determines the exercise:

Hearts = Pushups

Diamonds = Situps

Clubs = Air Squats

Spades = Lunges

Card value determines the number of reps (face cards = 10, Aces = 11).

Get through as many cards as you can in 20 mins.