High Point CrossFit – CrossFit
Metcon
Rx: Metcon (Time)
Rx
Partner Version
5 Rounds for Time (35:00 Cap)
Partner 1:
– 200m Plate Run (25/15)
– 15 Toe to Bar
Partner 2:
– 50ft Plate OH Walking Lunge (25/15)
– 10 Burpees to Weight Plate
Partner 1:
– 50ft Plate OH Walking Lunge (25/15)
– 10 Burpees to Weight Plate
Partner 2:
– 200m Plate Run (25/15)
– 15 Toe to Bar
Solo Version
5 Rounds for Time (35:00 Cap)
– 200m Plate Run (25/15)
– 15 Toe to Bar
– 50ft Plate OH Walking Lunge (25/15)
– 10 Burpees to Weight Plate
Rest: 1:30 b/r
Scale: Metcon (Time)
Scaled
Partner Version
5 Rounds for Time (35:00 Cap)
Partner 1:
– 200m Run
– 15 Abmat Sit Ups
Partner 2:
– 50ft Walking Lunge
– 10 Burpees
Partner 1:
– 50ft Walking Lunge
– 10 Burpees
Partner 2:
– 200m Run
– 15 Abmat Sit Up
Solo Version
5 Rounds for Time (35:00 Cap)
– 200m Run
– 15 Abmat Sit Up
– 50ft Walking Lunge
– 10 Burpees
Rest: 1:30 b/r
Rx+: Metcon (Time)
Rx+
Partner Version
5 Rounds for Time (35:00 Cap)
Partner 1:
– 200m Plate Run (45/25)
– 15 Toe to Bar
Partner 2:
– 50ft Plate OH Walking Lunge (45/25)
– 10 Burpees to Weight Plate
Partner 1:
– 50ft Plate OH Walking Lunge (45/25)
– 10 Burpees to Weight Plate
Partner 2:
– 200m Plate Run (45/25)
– 15 Toe to Bar
Solo Version
5 Rounds for Time (35:00 Cap)
– 200m Plate Run (45/25)
– 15 Toe to Bar
– 50ft Plate OH Walking Lunge (45/25)
– 10 Burpees to Weight Plate
Rest: 1:30 b/r
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