June 11th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

June 11th, 2016 CrossFit WOD

June 11th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Burpee Broad Jumps

5 Rope Knee to Elbow

15 Second Handstand Hold

*Wall or box

Mobility: smash party, partner shoulder stretch

Skill

Rope Climb!

Metcon

Moore (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

1 Rope Climb, 15′

Run 400m

Max Rep Handstand Push-ups
In honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011
To learn more about Moore click here

Accessory Work

Power Snatch (15 minutes to max)

Power Clean & Power Jerk (15 minutes to max)

GHD Situps (3 rounds :30 on/:60 off)

Cash Out

Russian Kettlebell Swing (10 reps EMOM x 5 minutes)

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