February 22nd, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383


February 22nd, 2016 CrossFit WOD

February 22nd, 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 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×[email protected]%+)

Snatch Grip Deadlift (3×10)

Glute Ham Raise (3×18)

Band Pull Through (1×50)

Note band size


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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