December 26th, 2016 CrossFit WOD - Strongpoint CrossFit

December 26th, 2016 CrossFit WOD

December 26th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

400m run

Two rounds:

10 Step Ups (get your own box)

10 Med Ball Front Squats

10 Groiners

Smash Party, Tabata Squat Holds x 4 rounds

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Metcon (Time)

Five rounds for time:

400m Run

20 Box Jumps 24″ / 20″

20 Wall Ball Shots, 20# / 14#
Intermediate Modification

Metcon (Time)

Three – Five rounds for time:

400m Run

15 Box Jumps 20″ / 16″

15 Wall Ball 14# / 10#
Basic/Novice Modification

Accessory Work

Front Squat (5×[email protected]%)

Toes-To-Bar (Three max sets)

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