July 30th, 2016 CrossFit WOD - Strongpoint CrossFit

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July 30th, 2016 CrossFit WOD

July 30th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Clean RDL

5 Hang Power Clean

5 Front Squat

5 Arch/Hollow

Mobility: shooter’s choice!

Skill

Dumbbell Hang Squat Clean

Power Clean

Metcon

Santiago (Time)

7 Rounds for time:

18 Dumbbell Hang Squat Clean, 35#

18 Pull-ups

10 Power Clean, 135#

10 Handstand Push-ups
In honor of U.S. Army Sergeant Anibal Santiago, 37, of Belvidere, Illinois, died on July, 18, 2010
To learn more about Santiago click here
40 minute cap.

Modified Santiago (Time)

7 rounds for time:

12 Dumbbell Hang Squat Clean

12 Pull Ups

8 Power Cleans

8 Handstand Push-ups
40 minute cap.

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