High Point CrossFit – CrossFit

Metcon

Rx: Metcon (Time)

(Rx)

Team Workout (3 Person Teams) For Time (30:00min

Cap):

– 75 Handstand Push-Ups w/1 Partner Holds Handstand

– 25 Rope Climbs w/ 1 Partner Holds Dual KB Front Rack (53/35)

– 75 Bench Press (95/65) w/ 1 Partner Holds Tall Plank

– 25 Shuttle Runs (25ft out and Back) w/ 1 Partner in Hollow Hold

– 75 Pull-Ups (While 1 Partner Dead-Hangs from Pull-Up Bar)

Scale: Metcon (Time)

Scaled

Team Workout (3 Person Teams) For Time (30:00min Cap):

– 60 Box Pike Handstand Push-Ups w/1 Partner Holds Handstand

– 30 Pull To Stand w/ 1 Partner Holds Dual KB Front Rack (53/35)

– 60 Bench Press (75/55) w/ 1 Partner Holds Tall Plank

– 25 Shuttle Runs (25ft out and Back) w/ 1 Partner Hollow Hold

– 60 Strict Banded Pull-Ups w/ 1 Partner Dead-Hangs from Pull-Up Bar

Metcon

Rx+: Metcon (Time)

(Rx+)

Team Workout (3 Person Teams) For Time (30:00min Cap):

– 75 Strict Handstand Push-Ups w/1 Partner Holds Handstand

– 25 Rope Climbs w/ 1 Partner Holds Dual KB Front Rack (53/35)

– 75 Bench Press (135/95) w/ 1 Partner Holds Tall Plank

– 25 Shuttle Runs (25ft out and Back) w/ 1 Partner in Hollow Hold

– 75 Strict Pull-Ups w/ 1 Partner Dead-Hangs from Pull-Up Bar