June 20th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

June 20th, 2016 CrossFit WOD

June 20th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

3 rounds:

8 KB Swings

8 Goblet Squats

:15 Bird Dog/Side

Smash Party, Oly Wall

Weightlifting

Front Squat (7×[email protected]%+ E2M)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Accessory Work

Back Squat (Three waves)

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

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

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

Hang Power Snatch (5×3)

Cash Out

L-Sit (3 max holds. Rest 2 minutes)

Extra Credit

1-Mile Run (Time)

Max Effort 1-Mile Run

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