July 13th, 2016 CrossFit WOD - Strongpoint CrossFit

July 13th, 2016 CrossFit WOD

July 13th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

Three rounds:

5 Strict Pushups

10 Sit ups

15 Air Squats

Smash Party, Super Front Rack

Weightlifting

Clean (15 minutes to ME single)

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Accessory Work

Push Jerk (5×3)

Pendlay Row (5×3)

Cash Out

Plank on Rings (Tabata (8x:20 on/:10 off))

Set rings 1-2″ off floor, rotate wrists forward and plank

Extra Credit

Metcon (6 Rounds for time)

6x200m run

Rest 90 seconds between efforts

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