January 15th, 2016 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

January 15th, 2016

January 15th, 2016

Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

9-7-5

Overhead Squat

Press in Snatch

Duck Walk Steps

Maximum Effort

Power Snatch (Max effort in 20 minutes)

Accessory Work

Dumbbell Row – Single Arm (Superset with Press in Snatch)

Press in Snatch (3×5)

Snatch Grip Deadlift (5×3)

Metcon

Metcon (Time)

30 Calorie Row

15 Burpees

30 Toes to Bar

15 Burpees

30 KB Swings (2/1.5)

15 Burpees

30 Chest to Bar

15 Burpees

Donezo.

Cash Out

Banded Crunches (1×50 middle, 1×50/side)

Note band size.

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