June 28th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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June 28th, 2016 CrossFit WOD

June 28th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Pass Through

5 Snatch Grip Push Press

10 Overhead Squats

Mobility: Smash Party/Keg, Banded OH

Weightlifting

Hang Power Snatch (15 minutes to work to heavy 3 rep)

*Above Knee

Metcon

Metcon (Time)

Five rounds for time:

15 Kettlebell Swings (2/1.5)

10 Box Overs (24/20)

Accessory Work

Snatch (2 EMOM 10)

GHD Situps (4×20)

Back Extension (4×15)

Prison Rules Power Snatch (Weight)

16 rounds

2 Touch and Go Power Snatch every 15 seconds

Cash Out

Toes-To-Bar (3 rounds :30 on/:30 off)

Extra Credit

Metcon (4 Rounds for time)

4x400m run
Rest 2:00/set

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