1/7/2016 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

1/7/2016

1/7/2016

Announcements

We are holding a Fight Gone Bad PR Challenge from 9:00-11:00 am on Saturday, January 16th. All ability levels welcome! Let’s crush some PRs!

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Three rounds

3 Burpees

6 Goblet Squats

9 Kettlebell Swings

Dynamic Effort

Speed Back Squat (12×[email protected]%+Band Tension on :45)

Accessory Work

Speed Sumo Deadlift (8×[email protected]%+Band Tension on :30)

Bulgarian Split Squat (Barbell in Back Rack, 3×16 (8/leg))

Specify dumbbell or barbell

Pistols (3×20 (10/leg))

Metcon

Metcon (Time)

Three rounds for time of:

15 Front Squat (135/95)

15 Lateral Burpee

Cash Out

Hollow Rocks (3×15-20, rest :90)

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