June 14th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

June 14th, 2016 CrossFit WOD

June 14th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

Two rounds

5 Shoulder Press

10 Push Press

15 Second Ring Support Hold

Smash Party, Banded OH

Weightlifting

Split Jerk (6×[email protected]% E3M)

Metcon

Metcon (Time)

60 Calorie Row

21 DB Shoulder to Overhead (35/25)

5 Ring Muscle Ups

15 DB STOH

4 RMU

12 DB STOH

3 RMU

9 DB STOH

2 RMU

6 DB STOH

1 RMU

3 DB STOH
Sub 3:1 Ring Dips or 1:1 RMU progressions (Jumping, banded, etc.).

Accessory Work

Shoulder Press (5×[email protected]% E3M)

Barbell Row (5×3)

Cash Out

Banded Crunches (50 middle, 25/side)

Note band size.

Extra Credit

Metcon (Time)

Four rounds:

50m sled push (135/90)

200m run

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