June 6th, 2016 CrossFit WOD - Strongpoint CrossFit

June 6th, 2016 CrossFit WOD

June 6th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

Two rounds:

10 KB Swings

10 Goblet Squats

10 Arch/Hollow

Mobility: smash party, couch stretch

Weightlifting

Front Squat (5×[email protected]% E3M)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Accessory Work

Hang Snatch (5×3 )

Back Squat (3 Waves. Rest 2min/set)

W1: [email protected]%, [email protected]%, [email protected]%

W2: [email protected], [email protected],[email protected]

W3: [email protected], [email protected], [email protected]

Cash Out

Wheel of Pain (3×15)

Extra Credit

Metcon (Time)

15-12-9

Assault Bike Calories

Deadlift (225/155)

GHD Sit Up

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