August 3rd, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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August 3rd, 2016 CrossFit WOD

August 3rd, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch worms

6 Perfect Stretch

Two rounds:

5 Burpee Broad Jumps

10 Kettlebell Swings

Smash Party, Post Chain Floss

Weightlifting

Deadlift (4×[email protected]% E3M)

Metcon

Metcon (Time)

Three rounds for time:

15 Sumo Deadlift High Pull (95/65)

15 Lateral Burpees

500m run

Accessory Work

Overhead Squat (5×[email protected]% E3M)

Barbell Row (5×5)

Reverse Hypers (3×12)

Glute-Ham Raises (3×15)

Cash Out

Metcon (No Measure)

10 rounds on :30 interval

1 Knee to Chest

1 Knee to Elbow

1 Toe to Bar

Extra Credit

Assault Bike 3 Mile Time Trial (Time)

3 miles on Assault Bike for time.

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