July 8th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

July 8th, 2016 CrossFit WOD

July 8th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

5 Inch Worms

6 Perfect Stretch

Two rounds:

10 KB Sumo Deadlift High Pull

10 KB Thrusters (5/Side)

Smash Party, Couch Stretch

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 14 minutes of:

1,000m row (buy in only)

12 DB Thrusters (35/25)

12 Ball Slams (30/20)

Accessory Work

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

Hang Snatch (Below Knee) (6X2 E2M)

Start each rep with a deadlift and then lower the bar below the knee.

Hang Clean (below knee) (6X2 E2M)

Start each rep with a deadlift

Cash Out

Assault Bike Inverse Tabata (Calories)

8 rounds of :10 on/:20 off
There is a standard setting for this on the control panel of assault bike. 🙂

Extra Credit

800m Sled Drag (Time)

800m Sled Drag (135/90)

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