January 28th, 2016 - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383


January 28th, 2016

January 28th, 2016

Strongpoint CrossFit – CrossFit


Three minutes cardio


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×[email protected]% + Band Tension)

Accessory Work

Speed Deadlift (8×[email protected]% + Chains)

Overhead Squat (4×[email protected]%+)

Hip Thrusts (3×15 BB or Axle)

Pistols (4 rounds Tabata)


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.

There are no comments yet, but you can be the first

Leave a Reply