April 12th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

April 12th, 2016 CrossFit WOD

April 12th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Three rounds:

7 Clean Grip RDL

7 Hang Power Clean

7 Push Press

Mobility: Smash Party, Super Front Rack

Maximum Effort

Power Clean & Power Jerk (Max effort in 15 minutes)

Metcon

Metcon (Time)

1000m run

15-12-9-6-3

Hang Power Clean & Jerk (115/75)

Toes to Bar

Accessory Work

Clean (1 EMOM 10)

Clean (1 E:45 10 @80% of heaviest single)

Trap Bar Shrug (3×12)

Pendlay Row (5×5 )

Tempo 4121

Cash Out

5×10

Hollow Rock

Superman

Extra Credit

Metcon (Time)

Three rounds for time:

5 Tire Flips

10 Box Jumps (on tire)

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