February 4th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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February 4th, 2017 CrossFit WOD

February 4th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

10 cal row

10 H2H Swings

10 Goblet Squats

10 Jumping Pull Ups

10 Walking Lunges

:10 HS Hold

Shooter’s Choice!!!

Metcon

You and your partner can pick which version you’d like to do. Individuals get a Chipper format of 55 (1-10) & 110 (2-20) reps of either workout.

Metcon (Time)

Partner WOD! You go/I go format of…

1-10 Handstand Pushup

1-10 Chest to Bar Pull Up

2-20 Wall Ball (25/20, 10’/9′)

2-20 Russian Kettlebell Swing (2/1.5)

2-20 Row (Calories)

Metcon (Time)

2-20 Row (Calories)

2-20 Russian Kettlebell Swing (1.5/1)

2-20 Wall Ball (20/14, 10/9)

1-10 Pull Up

1-10 Hand Release Pushup

Accessory Work

Make up a day you missed during the week. If you did everything, take a day off. Ya earned it!

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