High Point CrossFit – CrossFit

Metcon

Metcon (Distance)

Seated Box Jump

– 5×3 (Build to a max height)

Rest as needed between sets

Weightlifting

1 Power Clean + 1 Front Squat + 1 Split Jerk

Every 2:30 for 6 rounds:(15:00min)

– 3@65% of 1RM Split Jerk

– 3@70%

– 3@75%

– 3@75%

– 2@80%

– 2@85%

Metcon

Metcon (Time)

5 rounds for time of: (7:00min Cap)

[Rx+]

– 7 Hang Power Cleans [95/65]

– 7 Thrusters

– 7 Shoulder to Overheads

(Rx)

– 7 Hang Power Cleans (75/55)

– 7 Thrusters

– 7 Shoulder to Overheads

Scaled

– 7 Hang Power Cleans (45/35)

– 7 Thrusters

– 7 Shoulder to Overheads