June 7th, 2016 CrossFit wOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

June 7th, 2016 CrossFit wOD

June 7th, 2016 CrossFit wOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Four rounds:

:15 Jumping Jacks

:15 Lunges (alt)

:15 Burpee

:15 Push Press

Four rounds:

:15 Bird Dog

:15 Bird Dog

:15 Side Plank

:15 Side Plank

Smash Party, Banded OH Complex

Weightlifting

Split Jerk (5×3@80% E3M)

Metcon

Metcon (Time)

1200m row

30-20-10

Box Jump (24/20)

Ball Slam (30/20)

Accessory Work

Shoulder Press (5×5@80% E3M)

Barbell Row (5×5 E3M)

Strict Muscle Up (Max reps in 7 minutes)

*No swing or kip

Cash Out

Tabata Sit Ups (AMRAP – Reps)

Eight rounds

:20 work/:10 rest

Scores = lowest total in any round

Extra Credit

800m Sled Drag (Time)

800m Sled Drag (135/90)

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