August 17th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

August 17th, 2017 CrossFit WOD

August 17th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

7 Calorie Row

50m DB Waiter Walk

50m DB Waiter Walk (opp hand)

10 Pushups

Smash party, shooter’s choice!

Skill

Handstand Pushup

Metcon

Accessory Work

Metcon (Time)

50 Calorie Row buy in and then…

21-15-9

Handstand Pushup

Toes to Bar

Power Snatch + OHS + Snatch (5×1(1+1+1)@70% of Snatch 1RM)

Bench Press (3×[email protected]%)

Snatch Pull (4×[email protected]% of Snatch 1RM)

Muscle-ups (3 [email protected]% of max U/B set)

*Ring

Extra Credit

Farmer’s Carry (15 minutes to establish 50′ unbroken max)

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