July 4th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

July 4th, 2016 CrossFit WOD

July 4th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

Two rounds:

3 Burpees

5 KB Swings

7 Goblet Squats

Shooter’s Choice!

Metcon

Zembiec (Time)

5 Rounds for time of:

11 Back Squats, 185#

7 Strict Burpee Pull-ups

400m Run
In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007
To learn more about Zembiec click here

Accessory Work

Back Squat (5×[email protected]% E3M)

Front Squat (3×[email protected]%)

Hang Clean (EMOM 10)

Cash Out

Weighted Plank (3 minutes)

Add a plate or two!

Extra Credit

Metcon (Time)

100 Assault Bike Calories

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