April 13th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

April 13th, 2016 CrossFit WOD

April 13th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

Three rounds:

10 Step Ups (alt.)

10 Rope KTE

15 Sec. Support on Rings

Mobility: smash party, banded OH complex

Skill

Rope Climb

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

15 Burpee Box Overs

1 Rope Climb

5 Ring Muscle Ups

1 Rope Climb
Modify muscle ups with 3:1 ring dips

Accessory Work

Bar Muscle-ups (5×3 EOMOM Even)

Strict Handstand Push Ups (5×5 EOMOM Odd)

Shoulder Taps (4 Rounds for reps)

Cash Out

Plank (3 minutes)

Extra Credit

Sandbag/Farmer/Run AMRAP 10 (AMRAP – Rounds and Reps)

10 minute AMRAP

100m Sandbag Run (80/60)

100m Farmer Walk (90/70)

100m Run

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