December 29th, 2016 CrossFit WOD
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
Three minutes Cardio
5 Cal Assault Bike
9 KB Deadlift
Smash Party, Banded Hip Ext.
Metcon (AMRAP – Reps)
Toes to Bar
For 20 seconds, do as many reps of the assigned exercise as you can, then rest for 10 seconds.
Repeat this pattern seven more times for a total of 8 intervals, or 4 minutes of total exercise.
The score is the least number of reps scored in any of the intervals.