High Point CrossFit – CrossFit

Conditioning

Warm-up (No Measure)

Every 2:00min for 5 Sets

5 Dumbbell Rhythm Squat Jumps + 3 Reactive PVC Stick Jump Overs

Weightlifting

Hang Power Snatch (1×3)

Every 2:00 for 12:00

Set 1: 5 Reps @ 60%

Set 2: 4 Reps @ 65%

Set 3: 4 Reps @ 70%

Set 4: 4 Reps @ 70%+

Set 5: 3 Reps @ 75%

Set 6: 3 Reps @ 75%+

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds

3:00 AMRAP then 1:00 Rest (Chief Style)

[Rx+] (Rx)

4 [Strict HSPU] (ABmat w/ 10/15# plate)

8 KBS [70/53] (53/35)

12/9 Cal Bike