June 20th, 2017 CrossFit WOD
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
Strict Pull Up
Smash Party/Keg Drill, Oly Wall
Hang Snatch (1 Rep EMOM [email protected]%)
Metcon (AMRAP – Reps)
3 Burpee Box Overs (30/24)
3 Chest to Bar Pull Ups
6 Burpee Box Overs
6 Chest to Bar
Continuing to add three reps per round until time expires.
Front Squat (Build to a [email protected]%)
Front Squat (2×2 Drop Set)
Drop 25# if sinlge was 249-. Drop 35# if single was 250+.
Dumbbell Box Jump (4×5)
Superset with seated box jump.
*Land on your feet, not your shins.*
Seated Box Jump (4×5)
Start on a bench
Superset with Dumbbell Box Jump
Weighted Pistol (3×8/leg)
Superset with GH Raise
Glute-Ham Raises (3×10)
Superset with weighted pistol
4x800m (4 Rounds for time)
Rest 3 minutes between efforts.