2/4/2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

2/4/2016 CrossFit WOD

2/4/2016 CrossFit WOD

Announcements

Please submit all custom shirt orders by close of business on Saturday 2/6.

Strongpoint CrossFit – CrossFit

Warm-up

Three rounds:

40 single unders

20 double unders

10 KB Swings

10 Goblet Squats

Mobility: smash party, Oly wall squat

Dynamic Effort

Speed Front Squat to Box (12×[email protected]% + Band Tension)

Accessory Work

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

Overhead Squat (5×[email protected]%+ )

Hip Thrusts (3×12)

Pistols (4 Tabata rounds)

Metcon

Metcon (Time)

3 Rounds for Time:

400m run

50 Double Unders

25 Wall Ball (20/14, 10’/9′)

Cash Out

Hollow Rocks (4 x 20-25)

Extra Credit

2k Row (Time)

Max Effort 2k Row

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