2/6/2016 CrossFit WOD - Strongpoint CrossFit

2/6/2016 CrossFit WOD

2/6/2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Three rounds:

5 rope knees to elbow

5 strict pull ups

5 burpee broad jumps

Mobility: smash party, rope shoulder stretch

Skill

Rope Climb!

Metcon

Sisson (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 20 minutes of:

15-ft rope climb, 1 ascent

5 burpees

200-meter run

If you’ve got a 20-lb. vest or body armor, wear it.

Cash Out

Weighted Plank (3×1 minute)

Add a plate or two!

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