January 9th, 2016 Workout of the Day - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

January 9th, 2016 Workout of the Day

January 9th, 2016 Workout of the Day

Announcements

We are holding a Fight Gone Bad PR Challenge from 9:00-11:00 am on Saturday, January 16th. All ability levels welcome! Let’s crush some PRs!

Strongpoint CrossFit – CrossFit

Warm-up

8 minute AMRAP (conversational pace):

One partner row

One partner lunges across floor, does 10 air squats, and then bear crawls back. Alternate each round.

Mobility: Shooter’s choice!

Metcon

Metcon (AMRAP – Reps)

12 minute AMRAP in pairs of:

100m Sandbag Run (60/40)

10 Sandbag Front Squats

100m Sandbag Run

10 Sandbag Cleans (Full)

*Split work 50/50

Rest 2 minutes.

Metcon (AMRAP – Reps)

12 minute AMRAP in pairs of:

20 Wall Ball (25/20)

20 Box Overs (30/24)

*One partner work, one partner hold plank.

**Split work 50/50.

Cash Out

Couch Stretch

:90-1:20/side

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