June 23rd, 2016 CrossFit WOD
Strongpoint CrossFit – CrossFit
Warm Up and Mobility
Three minutes cardio
10 Pass through
10 Overhead Squats (PVC/BB)
Smash Party/Keg Drill, Couch Stretch
Overhead Squat (7×[email protected]% E2M)
Metcon (4 Rounds for reps)
Four three-minute rounds for reps:
3 Overhead Squats (95/65)
3 Chest to Bar Pull Ups
continuing to add three reps per round until time expires.
*Rest 1 minute between each round.
Thruster (7×1 E2M Work to max for day)
Clean (6×[email protected]%+)
Banded Crunches (100 middle, 50/side)
Note band size.
Tabata Tire Flips (AMRAP – Reps)
8 rounds of:
Use tire that enables you to get 3-5 reps per round.