High Point CrossFit – CrossFit

Weightlifting

Snatch (1×1)

3 Waves over 20:00min:

– 3 Snatches @70% 1RM

– :45sec Rest

– 3 Snatches @75%

– :45sec Rest

– 2 Snatches @80%

– 1:00min Rest

– 1 Snatch @82+%

2:00min Rest between waves.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

Rx+

– 15 Push-ups

– 20 GHD Sit-ups

– 10 Burpee Box Jump Overs (24/20)

– (15/11) Cal Bike

Rx

– 12 Push-ups

– 12 weighted Sit Ups (15/10)

– 8 Burpee Box Jump Overs (24/20)

– (12/9) Bike Calories

Scaling Options

– Knee Push Ups

– Burpee Step Ups

– (9/6) Cals