February 16th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383


February 16th, 2016 CrossFit WOD

February 16th, 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


3 minutes Cardio

3 rounds:

2 Inch Worms

2 Perfect Stretch

7 KB Swings

7 Step Ups

Mobility: Smash Party, Banded Shoulder Complex

Maximum Effort

Bench Press + Mini Bands (18 minutes to max)

Red bands.

Accessory Work

Shoulder Press (3×[email protected]%+)

Barbell Row – Wide Grip (3×10 AHAP)

Weighted Pull-ups (3×6)

Strict Handstand Push Ups (5 max sets EOMOM with Muscle Ups)

Muscle-ups (5×3 EOMOM with Strict HSPU)

*Transition of choice if no muscle ups


CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
*Hand Release Push Ups


Cash Out

3 rounds

25 Band Crunches

25 Band Good Morning

Extra Credit

25m Sled Push/50m Run AMRAP 10 (AMRAP – Rounds)

10 minute AMRAP

25m Sled Push (180/135)

50m run

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