June 13th, 2016 CrossFit WOD - Strongpoint CrossFit

June 13th, 2016 CrossFit WOD

June 13th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 Rounds:

:15 Jumping Jacks

:15 Lunges

:15 Goblet Squats

:15 KB Swings

3 Rounds:

:15 High Plank

:15 Low Plank

:15 Side Plank

:15 Side Plank

Mobility: smash party, couch stretch

Weightlifting

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

Metcon

The 540 (Time)

50 Overhead Lunges (45/25)

40 Pull Ups

30 Thrusters (95/65)

20 Burpees

10 Squat Cleans (135/95)

Accessory Work

Hang Snatch (5×3)

Back Squat (3 Waves)

W1: [email protected], [email protected], [email protected]%

W2: [email protected], [email protected], [email protected]%

W3: [email protected], [email protected], [email protected]%

*Rest 2-3 minutes between sets

Cash Out

Toes-To-Bar (3 max sets EOMOM)

Extra Credit

Metcon (Calories)

15 rounds:

:15 max cals Assault Bike

:60 rest

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