June 23rd, 2016 CrossFit WOD - Strongpoint CrossFit

June 23rd, 2016 CrossFit WOD

June 23rd, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Arch/Hollow

10 Pass through

10 Overhead Squats (PVC/BB)

Smash Party/Keg Drill, Couch Stretch

Weightlifting

Overhead Squat (7×[email protected]% E2M)

Metcon

Metcon (4 Rounds for reps)

Four three-minute rounds for reps:

3 Overhead Squats (95/65)

3 Chest to Bar Pull Ups

6 OHS

6 CTB

9/9

12/12…

continuing to add three reps per round until time expires.

*Rest 1 minute between each round.

Accessory Work

Thruster (7×1 E2M Work to max for day)

Clean (6×[email protected]%+)

Cash Out

Banded Crunches (100 middle, 50/side)

Note band size.

Extra Credit

Tabata Tire Flips (AMRAP – Reps)

8 rounds of:

:20 work

:10 rest
Use tire that enables you to get 3-5 reps per round.

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