July 20th, 2016 CrossFit WOD - Strongpoint CrossFit

July 20th, 2016 CrossFit WOD

July 20th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Burpee Broad Jumps

10 Step Ups (alt)

10 Alt. Lunges

Smash Party, Posterior Chain Floss

Skill

Kettlebell Swing

Metcon

Metcon (Time)

21 Kettlebell Swings (2/1.5)

21 Burpee Box Jumps

400m run

15 Kettlebell Swings

15 Burpee Box Jumps

400m run

9 Kettlebell Swings

9 Burpee Box Jumps

400m run

Accessory Work

Power Clean (5×[email protected]%)

Push Jerk (5×[email protected]%)

Rack Row (5×5)

Cash Out

Banded Good Mornings (50)

Note band size.

Extra Credit

Metcon (Calories)

10 rounds Assault Bike

:30 hard/:30 easy

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