High Point CrossFit – Extra Work

Accessory Work

Warm-up (No Measure)

3 Sets

8/8 Dual KB Front Rack Step-Ups 24/20”

5 High Box Jumps

Max Wall Sit

Metcon

Metcon (No Measure)

24:00 EMOM

min 1: 16/13 Cal Standing Bike Erg

min 2: 16/13 Push-ups

min 3: 1 Round DT (155/105)

min 4: Rest

Weightlifting

Hang Clean + Split Jerk (1×1)

Hang Clean + Split Jerk
(:02 Pause On Catch)

Set 1: 2+2 reps @ 65% of 1RM C&J

Set 2: 2 +2 reps @ 70%

Set 3: 2+2 reps @ 70%

Set 4: 2+1 reps @ 75%

Set 5: 2 +1 reps @ 75%

Rest as needed between sets