High Point CrossFit – CrossFit

Weightlifting

Back Squat (6-6-6-6)

Every 2:30 for 10:00

– 1×6 at 65% of 1RM

– 1×6 at 70%

– 1×6 at 70%

– 1×6 at 75%

Metcon

Rx: Metcon (Time)

Rx

For time (15:00 Cap):

– (10/7) Cal Echo Bike

– 15 Strict Pull-ups

– 30 Wall Balls (20/14)

– (40/30) Cal Echo Bike

– 30 Wall Balls

– 15 Strict Pull-ups

– (10/7) Cal Echo Bike

Scaled

For time (15:00 Cap):

– (10/7) Cal Echo Bike

– (10/7) Banded Strict Pull-ups

– 30 Wall Balls (20/14)

– (30/22) Cal Echo Bike

– 30 Wall Balls

– (10/7) Banded Strict Pull-ups

– (10/7) Cal Echo Bike

Metcon

Rx+: Metcon (Time)

Rx+

For time (15:00 Cap):

– (10/7) Cal Echo Bike

– 20 Strict Pull-ups

– 40 Wall Balls (20/14)

– (50/35) Cal Echo Bike

– 40 Wall Balls

– 20 Strict Pull-ups

– (10/7) Cal Echo Bike