August 11th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

August 11th, 2016 CrossFit WOD

August 11th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Kickstands (2 sec hold)

5 Arch/Hollow

7 Push Ups

Smash Party, Shooter’s Choice!

Weightlifting

Bench Press (7×[email protected]%+ E2M)

Metcon

Metcon (Time)

Three rounds for time:

400m run

8 Burpee Bar Muscle Ups

Metcon (Time)

Three rounds for time:

400m run

12 Burpee Chest to Bar Pull Ups
Mod with 12 Burpees & 12 Banded CTB, Pull Ups, etc.

Accessory Work

Push Jerk (7×[email protected]%)

Power Snatch from Blocks Below Knee (5×3)

Snatch High Pull from Blocks Below Knee (5×3)

Cash Out

Tabata Sit Ups (AMRAP – Reps)

Eight rounds

:20 work/:10 rest

Scores = lowest total in any round

Extra Credit

4x500m Row (Time)

Rest 2 minutes between efforts

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