June 27th, 2016 CrossFit WOD - Strongpoint CrossFit

June 27th, 2016 CrossFit WOD

June 27th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

Two rounds:

8 KB Swings

8 Goblet Squats

8 Alt. KB Lunges

Smash Party, Squat hold 4x:20/:10

Weightlifting

Back Squat (5×[email protected]% E3M)

Metcon

Metcon (Time)

30 In Place OH Lunges (75/55)

15 Chest to Bar Pull Ups

24 IPOH Lunges

12 CTB Pull Ups

18 IPOH Lunges

9 CTB Pull Ups

12 IPOH Lunges

6 CTB Pull Ups

6 IPOH Lunges

3 CTB Pull Ups

Accessory Work

Front Squat (3×[email protected]% E3M)

Thruster (3 EMOM 5 AHAP)

Russian Kettlebell Swing (10 reps EMOM 5)

Cash Out

L-Sit (8 rounds, :10 on/:20 off)

*Sub in tuck hold if no L-sit

Extra Credit

500m Row (Time)

Max Effort 500m Row

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