January 28th, 2016 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

January 28th, 2016

January 28th, 2016

Strongpoint CrossFit – CrossFit

Warm-up

Three minutes cardio

9-7-5

Plate Front Squat (Held in front of chest)

Broad Jump

Mobility: Smash Party, 2x:30 squat hold, Super Front Rack

Dynamic Effort

Speed Front Squat to Box (12×2@50% + Band Tension)

Accessory Work

Speed Deadlift (8×1@50% + Chains)

Overhead Squat (4×4@85%+)

Hip Thrusts (3×15 BB or Axle)

Pistols (4 rounds Tabata)

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Mod 1: Weight/Height

Mod 2: 100 reps

Mod 3: 75 reps

Cash Out

Hollow Rocks (3×20)

Extra Credit

Metcon (Time)

1.5 mile “fun” run.

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