July 12th, 2016 CrossFit WOD
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
100 Single Unders
12 H2H Swings (alt. hands)
Smash Party/Keg, Banded OH
Hang Power Snatch (15 minutes to est. max)
KB Snatch is listed twice because you will do each round with each hand.
Power Clean from High Blocks (5×[email protected]%)
Place blocks so that bar rests in Power Position.
Clean Pull from High Blocks (5×[email protected]%)
Place blocks so bar rests in the Power Position
Back Extension (3×15)
Add weight as necessary
GHD Situps (3×25)
Metcon (AMRAP – Rounds and Reps)
50m Sled Drag (135/90)
50m Sandbag Run (80/60)
Round = drag + sandbag + run.
+1 rep = drag only
+2 reps = drag + sandbag