August 10th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

August 10th, 2016 CrossFit WOD

August 10th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

*Hang onto your jump rope

Two rounds:

5 KB Swings

10 Pushups

15 Air Squats

Smash Party, Posterior Chain Floss

Weightlifting

Deadlift (5×1@90%+ E2M)

Metcon

Metcon (Time)

Two rounds for time of

100 Double Unders

50 Wall Ball Shots

25 Deadlift (185/125)
20 minute cap.

Accessory Work

Overhead Squat (7×1@90%+)

Barbell Row (5×5)

Reverse Hypers (3×10)

Glute-Ham Raises (3×15)

Cash Out

Metcon (No Measure)

3 rounds of

20 Russian Twists

30 Banded Crunches

Extra Credit

Metcon (Weight)

25m sled pull EMOM x 10

Heavy as possible.

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