January 22nd, 2016 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

January 22nd, 2016

January 22nd, 2016

Announcements

Free month giveaway extended! Enter your financial information into Wodify by Monday, 1/25, to enter a drawing for a free month in February!

Strongpoint CrossFit – CrossFit

Warm-up

Four rounds

15 seconds jumping jacks

15 seconds air squat

15 seconds mountain climber

15 seconds sit up

400m run

Mobility: Smash Party, Posterior Chain Floss

Weightlifting

Clean (EMOM 12 @ 60%, 65%, 70%)

Accessory Work

Split Jerk (3×[email protected]%)

Clean Pull (5×2, heavier than last week)

Pendlay Row (4×4, heavier than last week)

Ring Rows (3×15 (elevate feet if set of 15 is easy))

Metcon

Metcon (Time)

45 Calorie Row

15 Ring Dips

15 Power Cleans (145/100)

12 Ring Dips

12 Power Cleans

9 Ring Dips

9 Power Cleans

6 Ring Dips

6 Power Cleans

3 Ring Dips

3 Power Cleans

Cash Out

Hollow Rocks (3×20, rest :90)

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