August 17th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

August 17th, 2016 CrossFit WOD

August 17th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

10 Push Ups

10 Sit Ups

10 Air Squats

Smash Party, Squat Holds

Skill

Rowing

Assault Bike

Ball Slams

Wall Ball

Metcon

Metcon (4 Rounds for reps)

Complete four rounds per exercise of :40 work/:20 Rest, each for reps/calories of:

Rowing

Assault Bike

Slam Ball (30/20)

Wall Ball (20/14)

*Keep a running count for all four rounds of each exercise. Rest one minute between stations.

Accessory Work

Hang Clean (5×[email protected]%+)

Pendlay Row (5×5)

Weighted Pull-ups (5×5)

Russian Kettlebell Swing (10 EMOM x 5 minutes HAP)

Cash Out

Plank (3 minutes)

Extra Credit

AMRAP 10 25m Sled Push/50m Run (AMRAP – Rounds)

10 minute AMRAP

25m Sled Push (180/135)

50m run

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