June 21st, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

June 21st, 2016 CrossFit WOD

June 21st, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

75 Single Unders

25 Double Unders

10 Push Press

:15 Ring Support

Smash party, shoulder complex stretch

Weightlifting

Split Jerk (20 minutes to est. ME Single)

Metcon

Metcon (Time)

21 Handstand Push Ups

21 Ring Dips

21 Push Ups

600m run

15 HSPU

15 Ring Dips

15 Push Ups

600m run

9 HSPU

9 Ring Dips

9 Push Ups
*18 minute cap

Accessory Work

Shoulder Press (7×[email protected]% E3M)

Barbell Row (6×2 E3M)

GHD Situps (3×25)

Cash Out

Banded Face Pulls (1×50)

Note band size

Extra Credit

Metcon (Time)

Six rounds for time:

25m sled push (180/135)

8 Burpees

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