July 25th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

July 25th, 2016 CrossFit WOD

July 25th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

9-7-5

KB Swing

Goblet Squat

Burpee

Smash Party, Oly Wall

Weightlifting

Back Squat (5×[email protected]% E3M)

Metcon

Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here

Accessory Work

Snatch from Blocks above knee (5×3)

Set blocks so bar rests just above knee

Snatch from Blocks above knee (5×3)

Set blocks so bar rests just above knee

Back Rack Lunge (3×12 alternating)

Back Extension (3×15)

Cash Out

GHD Situps (3×20)

Extra Credit

Assault Bike Inverse Tabata (Calories)

8 rounds of :10 on/:20 off

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