High Point CrossFit – CrossFit


Warm-up (No Measure)

3 Sets (10:00min)

8/8 Weighted SL Pistol Step-Down

:20sec/:20sec Foot Elevated Single Leg Glute Bridge Hold


Warm-up (No Measure)


Bar Muscle Progressions Immediately into EMOM

3-5 Banded Pull Up

3-5 Strict Pull Up

2-3 Strict Knee To Elbow

Jumping Bar Muscle Up

Banded Bar Muscle Up

Bar Muscle Up


Metcon (AMRAP – Reps)

16:00 EMOM

[Rx+] (Rx)

min 1: {Max Bar Muscle-Ups} (Max Burpee Pull Up)

min 2: 50 Double Unders

min 3: 50ft Dual DB FR Walking Lunge [50/35] (35/25)

min 4: Rest

Score is Total Reps of MU/BPU