August 30th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

August 30th, 2016 CrossFit WOD

August 30th, 2016 CrossFit WOD

Announcements

Strongpoint will be running modified hours on Labor Day (Monday, September 5th). We will have classes at 8 & 9 am with an Open Gym period from 10-12.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

Two rounds:

2 Perfect Stretch

3 Inch Worms

5 Broad Jump

10 KB Swings

Smash Party, Post chain floss

Weightlifting

Power Clean (Work to a heavy triple in 15 minutes)

Metcon

Triple One (Time)

1,000m row

100 Double Unders

1 mile run
Sub 100x 45# plate hops for double unders.

Accessory Work

Hang Power Clean (below knee)

Weighted Muscle Ups (10×1 E:30)

Note load in comments.

GHD Situps (3×20)

Glute-Ham Raises (3×15)

Cash Out

Banded Good Mornings (1×50)

Note band size.

Extra Credit

Metcon (Calories)

12 minutes Assault Bike

:30 Hard

:30 Easy/Recovery

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