January 26th, 2016 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383


January 26th, 2016

January 26th, 2016

Strongpoint CrossFit – CrossFit


Three rounds:

40 Single Unders

20 Double Unders

10 Push Ups

Mobility: Smash Party, Partner Shoulder Stretch

Maximum Effort

Bench Press + Chains. (Max in 20 minutes)

Do not count chain weight into total.

Accessory Work

Close Grip Bench Press (3×[email protected]%+)

Shoulder Press (1 set of max [email protected]% )

Dumbbell Overhead Press – Seated (3×12)

Strict Muscle Up (7×1)

*No swing or kip


Metcon (Time)

10 Muscle Ups

100 Double Unders

8 Muscle Ups

80 Double Unders

6 Muscle Ups

60 Double Unders

4 Muscle Ups

40 Double Unders

2 Muscle Ups

20 Double Unders
*Modify Muscle Ups with 2:1 Ring Dips or Muscle Up Progression of choice. Modify Double Unders with 1:1 Wall Jumps or 2:1 Single Unders.

Cash Out

L-Sit (3 max holds, rest 1-2 minutes between efforts)

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