August 9th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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August 9th, 2016 CrossFit WOD

August 9th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Press

10 Step Ups

:15 Ring Support

*Get your own box and rings set up.

Smash Party, Banded Shoulder Complex

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

15 Box Jumps

10 Ring Dips

5 STOH (135/95)

Accessory Work

Power Clean from Blocks below knee (5×3)

Set blocks so bar rests below knee

Clean Pull from Blocks below knee (5×3)

Set blocks so bar rests below knees

Muscle-ups (5 rounds of 3-5 U/B reps E2M)

Cash Out

Band Pull Aparts (1×50)

Note band size

Extra Credit

Metcon (Time)

Three rounds for time:

Row 30 Calories

Assault Bike 30 Calories

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