2/3/2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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2/3/2016 CrossFit WOD

2/3/2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm-up

Two rounds:

200m run

Bear Crawl down & back

5 Strict Press

5 Push Press

Mobility: Smash Party, Banded OH

Dynamic Effort

Push Jerk (2 Reps EMOM for 9 [email protected]%)

Accessory Work

Close Grip Bench Press (4×[email protected]%)

Shoulder Press (Max Set @ 80%)

Strict Handstand Push Ups (5 max sets EOMOM)

Strict Muscle Up (7×1)

*No swing or kip

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

Cash Out

L-Sit (8 x 10 seconds on/20 seconds off)

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