High Point CrossFit – CrossFit

Weightlifting

Overhead Squat (1×2)

Snatch Balance + Overhead Squats

8:00 EMOM

1+2 @ 60-70% of Snatch

*Work on Speed Under the Bar

Skill (Muscle-up Progression)

Banded Bar Muscle-up

Box Bar Muscle-ups

Metcon

Metcon (2 Rounds for weight)

8:00 EMOM

(Rx+] (Rx)

– 15/12 Cal Row

– [12] (10) Toe to Bar

– 15/11 Cal Bike

– 7 Squat Snatch @ 60%

Rest: 4:00min

8:00 EMOM

– 15/12 Cal Row

– [6/4 Bar Muscle-Ups] (8 Burpee Pull Ups)

– 15/11 Cal Bike

– 5 Squat Snatch @ 70%