July 28th, 2016 CrossFit WOD - Strongpoint CrossFit

July 28th, 2016 CrossFit WOD

July 28th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 Push Ups

10 Hollow Rocks

10 Supermans

Smash Party, Shooter’s Choice

Weightlifting

Bench Press (5×[email protected]% E3M)

Metcon

Metcon (Time)

50 Calorie Row

40 Ring Dips

30 TTB

30 HSPU

40 Knees to Elbow

50 Hand Release Push Ups

Accessory Work

Push Jerk (3×[email protected]%)

Power Snatch from Blocks Above Knee (5×3)

Set blocks so bar rests just above knee

Snatch Pull from Blocks Above Knee (5×3)

Set blocks so bar rests above knee

Cash Out

Band Pull Aparts (50 reps)

Note band size

Extra Credit

Metcon (Time)

1K Run

100 Double Unders

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