High Point CrossFit – CrossFit

Metcon

Metcon (No Measure)

9:00 EMOM

min 1: (2 Ring Swings + 1 Pull to Hip) x 2

min 2: 5 Hang Muscle Snatch + 5 Hang Power Snatch

min 3: 8 Hollow Rocks + 8 Arch Rocks

min 4: (2 Ring Swings + 1 Pull to Catch (no dip out)) x 2

min 5: 5 Muscle Snatch + 5 Power Snatch

min 6: 8 Hollow Rocks + 8 Arch Rocks

min 7: (2 Ring Swings + 1 High Catch Muscle-Up) x 2

min 8: 5 Power Snatch as Singles

min 9: 8 Hollow Rocks + 8 Arch Rocks

Metcon

Metcon (AMRAP – Reps)

6:00 AMRAP

1-2-3-4-5-6-7….

Strict Pull-Ups

Strict Ring Dips

Power Snatch 115/75

Rx+

Ring Muscle-ups

Power Snatch (135/95)

Rest 5:00

Metcon (AMRAP – Reps)

6:00 AMRAP

1-2-3-4-5-6-7….

Strict Pull-Ups

Strict Ring Dips

Power Snatch 95/65

Rx+

Ring Muscle-ups

Power Snatch (115/75)