2/11/2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

2/11/2016 CrossFit WOD

2/11/2016 CrossFit WOD

Announcements

We are hosting two Bring-a-Friend Days this week on Wednesday, 2/10, and Saturday, 2/13.

Strongpoint CrossFit – CrossFit

Warm-up

Three rounds:

60 single unders

20 double unders

10 Wall Ball Shots

*Hang onto your jump rope!

Mobility: smash party, box hip opener

Dynamic Effort

Speed Front Squat to Box (10×[email protected]% + Band Tension)

Accessory Work

Speed Deadlift (8×[email protected]% + Band Tension)

Overhead Squat (6×[email protected]% E3M)

Hip Thrusts (3×10)

Pistols (3 x Max Reps 1 minute on/off)

GHD Situps (3×15 + Med Ball)

Metcon

Metcon (Time)

75 Double Under buy in

21-15-9

Deadlift (275/185)

Box Jump (30/24)

75 Double Under buy out

Cash Out

Sled Drag (400m AHAP)

Note weight.

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