January 23rd, 2016 Partner WOD! - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

January 23rd, 2016 Partner WOD!

January 23rd, 2016 Partner WOD!

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

Two rounds

200m shuttle run

10 Broad Jumps

10 Arch/Hollow

Mobility: Shooter’s Choice!

Metcon

This workout will be conducted with a running clock. Part 1 will run from 0-3, part 2 from 3-6, part 3 from 6-9, part 4 from 9-12, and part 5 from 13-completion.

Pull-ups (3 minutes to find individual U/B max)

Handstand Push-ups (3 minutes to find individual U/B max)

Double-Unders (Three minutes to find individual U/B max)

Toes-To-Bar (Three minutes to find individual U/B max)

Metcon

Metcon (Time)

A long mile…

400m Sandbag Run (60/40)

400m Farmer Walk (2 KB – 70/55)

400m Sled Pull (180/135)

400m KB Waiter Walk (DB – 55/35)

*Time starts at 13:00 on clock.*

Cash Out

CrossFit Recovery Position: 3 minutes

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