High Point CrossFit – CrossFit


Metcon (Time)

650m Row

Rest 1 min

650m Row

—use 500m split time from last weeks 1000m row.

Score is slower of two rows.


Metcon (AMRAP – Reps)

You have 90 seconds to complete each movement. If you do not finish in time, move on.

200m Run

30 Hand Release Pushups

30/22 Calorie Row

30 KB Swings (53/35)

30/22 Calorie Bike

30 Wallballs (20/14)

30 Box Jump Overs (24/20)

30 Thrusters (45/35)

30 Knees to Elbows

100 Double Unders

30 Burpees

Score is total reps complete.