High Point CrossFit – CrossFit

Metcon (No Measure)

16 min EMOM

1st – 8 KB bent over rows, w/ 2 sec pause at top

2nd – 30 sec plank walk out

3rd – 20 sec max HSPU

4th – 8 single leg hip bridges, alternating legs, w/ 2 sec pause at top

–

Metcon (Time)

1 Russian KB swings 70/53

1 Pull Ups

10 Box Jumps 24/20

2 Russian KB swings

2 Pull Ups

10 Box Jumps

3 Russian KB swings

3 Pull Ups

10 Box Jumps

……..and so on until

10 KB swings

10 Pull Ups

10 Box Jumps