July 27th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

July 27th, 2016 CrossFit WOD

July 27th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Five Inch Worms

Six Perfect Stretch

Two rounds:

10 KB Swings

10 Front Squats

Smash Party, Posterior Chain Floss

Weightlifting

Deadlift (3×[email protected]% E3M)

Metcon

Metcon (Time)

Five rounds for time:

20 Wall Ball (20/14, 10’/9′)

20 Kettlebell Swings (1.5/1)

Accessory Work

Overhead Squat (5×[email protected]% E3M)

Barbell Row (5X5)

Reverse Hypers (3×15)

Glute-Ham Raises (3×15)

Cash Out

Tabata Sit Ups (AMRAP – Reps)

Eight rounds

:20 work/:10 rest

Scores = lowest total in any round

Extra Credit

10 Minute Pull & Pull (AMRAP – Reps)

AMRAP 10

100m sled pull forward

100m sled pull backward

135/90

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