December 30th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

December 30th, 2016 CrossFit WOD

December 30th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

Two rounds:

5 Pass Through

10 OHS

15 Pull Aparts

Smash Party/Keg, Banded OH

Weightlifting

Overhead Squat (10@50%, 8@60%, 6@70%, 4@80%, 2@90% E3M)

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Accessory Work

Snatch (Build to a single@80%)

Snatch (2×2 drop set @70%)

GHD Situps (3×25)

Strict Handstand Push Ups (3 x Max Effort E3M)

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