2/8/2016 CrossFit WOD - Strongpoint CrossFit

2/8/2016 CrossFit WOD

2/8/2016 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

3 minutes cardio

Two rounds

10 Arch Hollows

10 KB Swings

10 Goblet Squats

Mobility: smash party, Oly wall

Maximum Effort

Back Squat (Max in 20 minutes)

Accessory Work

Front Squat (4×[email protected]%+)

Weighted Step-ups (3×10)

Reverse Hypers (3×12)

Landmine (3×30)

Metcon

Metcon (AMRAP – Rounds and Reps)

In 9 minutes, complete as many rounds and reps as possible of:

3 Chest to Bar Pull Ups

3 Thrusters (115/75)

6 Chest to Bar Pull Ups

3 Thrusters

9 Chest to Bar Pull Ups

3 Thrusters

12 Chest to Bar Pull Ups

6 Thrusters

15 Chest to Bar Pull Ups

6 Thrusters

18 Chest to Bar Pull Ups

6 Thrusters

21 Chest to Bar Pull Ups

9 Thrusters…

Continuing to add three CTB every round and 3 Thrusters every three rounds.

Cash Out

Hollow Rocks (3x max reps, rest 90 seconds)

Extra Credit

10 min AMRAP Sled Push & Run (AMRAP – Reps)

10 minute AMRAP

50m sled push (135/95)

100m run

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