July 26th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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July 26th, 2016 CrossFit WOD

July 26th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

75 Single Unders

25 Double Unders/3 attempts

10 Shoulder Press

10 Arch/Hollow (p bar)

Smash Party, Banded Shoulder complex

Weightlifting

Push Press (5×[email protected]% E3M)

Metcon

Metcon (Time)

Two rounds for time:

800m run

8 STOH (165/110)

16 Chest to Bar Pull Ups

Accessory Work

Power Clean from Blocks Above Knee (5×3)

Set blocks so bar rests just above knees

Clean Pull from Blocks above knee (5×3)

Set blocks so bar rests just above knees

Bar Muscle-ups (3×5)

Strict Ring Dips (8 reps EMOM x 5 minutes)

Cash Out

Plank (3 minutes)

Extra Credit

Metcon (4 Rounds for time)

4x500m row

Rest 2 minutes between efforts

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