High Point CrossFit – CrossFit


Metcon (Time)

Partner WOD

8 min cap

For Time:

400-300-200-100m row

Double KB Front Rack Hold (53/35)

–One partner rows while the other does double KB hold. Once finished switch and complete then move to 400m and complete this until finished or time runs out. Cannot row unless partner is holding kettlebells.

Scoring: Add 1 second for each unfinished meter.

–Rest 3 min

Metcon (Time)

8 min cap

For Time:

40 Dumbbell Snatches (50/35)

20 Bar Muscleups

30 Dumbbell Snatches

15 Bar Muscleups

20 Dumbbell Snatches

10 Bar Muscleups

–rest 3 minutes

Metcon (AMRAP – Reps)

8 min AMRAP


Calorie Bike

Handstand Pushups

Women do half the calories.


HSPU 2-4-6-8-10-12

Bike 1-2-3-4-5-6-7-8

–Partners may break it up however desired.