February 15th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383


February 15th, 2016 CrossFit WOD

February 15th, 2016 CrossFit WOD


Fitness isn’t about being better than someone else. It’s about being better than you used to be.

Strongpoint CrossFit – CrossFit


Four rounds:

15 Seconds Bird Dog

15 Seconds Bird Dog (opposite side)

15 Seconds KB Swings

15 Seconds Goblet Squat

400m run or 500m row

Mobility: smash party, Oly wall

Maximum Effort

Front Squat + Monster Mini Bands (20 minutes to max)

Green bands.

Accessory Work

Back Squat (3×[email protected]%+)

Snatch Grip Deadlift (3×12)

Glute Ham Raise (3×15)

Hollow Rocks (3×20-25)


Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Cash Out

Band Pull Through (1×50)

Note band size

Extra Credit

Metcon (Time)

1 mile fun run
Wear a vest to make it really fun! (20/14)

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