January 30th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

January 30th, 2016 CrossFit WOD

January 30th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm-up

200m run

High Knees 1 length/jog back x 2

Butt Kickers 1 length/jog back x 2

Bear Crawl 1 length/jog back x 2

High Skips 1 length/jog back x 2

Mobility: Shooter’s Choice!

Metcon

Metcon (Time)

In teams of 3, complete the following:

800m run

150 Ball Slams (30/20)

150 AbMat Sit Ups

150 Kettlebell Swings (1.5/1)

150 Hand Release Push Ups

*One partner rows while other two work through the chipper. Total meters = second score.

Metcon (Distance)

Row!

*One partner rows while other two work through the chipper. Total meters = second score.

Cash Out

800m Sled Drag (Time)

800m Sled Drag (135/90)

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