February 22nd, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

February 22nd, 2016 CrossFit WOD

February 22nd, 2016 CrossFit WOD

Announcements

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

Strongpoint CrossFit – CrossFit

Warm-up

Four rounds:

15 Seconds Goblet Squat

15 Seconds Mountain Climber

15 Seconds Bird Dog

15 Seconds Bird Dog (opposite side)

400m run or 500m row

Mobility: smash party, Oly wall

Maximum Effort

Hang Clean (15 minutes EMOM)

Accessory Work

Back Squat (4×4@85%+)

Snatch Grip Deadlift (3×10)

Glute Ham Raise (3×18)

Band Pull Through (1×50)

Note band size

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Scaled move from cleans back to rower

Cash Out

Hollow Rocks (3×20-25)

Extra Credit

Metcon (Time)

3x400m run

Rest 90 seconds between efforts
Wear a vest to make it really fun! (20/14)

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