July 9th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

July 9th, 2016 CrossFit WOD

July 9th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

**BEFORE CLASS** Set up a station for ALL movements (PULL UPS, KNEE TO ELBOW, and RING DIPS) on the SAME bar!

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 Air Squats

10 Walking Lunges (alt.)

10 Rope KTE

Shooter’s Choice!

Skill

Rope climb!

Metcon

Beast 12 (Time)

For Time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20”
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 DB Hang squat cleans, 35#
25 Back extensions,
30 Wall ball shots, 20#
3 Rope climb ascents
*30 minute cap.

Accessory Work

Snatch (7×[email protected]% E2M)

Clean and Jerk (7×[email protected]% E2M)

Cash Out

Toes-To-Bar (5 max U/B sets E2M)

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