Announcements

Join us at High Point CrossFit Wed. the 29th as we give all of our college and high school seniors a proper CrossFit farewell as they head off to a new chapter in life. We will have a special “Class of 2015” WOD at 6:30pm (this will replace the regular 6:30pm class). We are asking that you bring some food to share afterwards as well as BYOB.

High Point CrossFit – CrossFit

strict pull up (7 x 3, up fast, then a true 5 sec down)

no bands, ring row instead, make this more challenging than last week.

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Double KB/DB Overhead Carry (b/t each set of pull ups, 100′, challenging weight)

record heaviest weight used for successful set.

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Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

1 Rope Climb

10 Burpee box jumps 24/20

REST 3 min

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Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

10 Calorie Row

10 Burpee over the Rower

REST 3 min

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Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

10 AB mat sit ups

20 Double Unders