June 9th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

June 9th, 2016 CrossFit WOD

June 9th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Knees to Elbow

5 Pass Through

10 OHS

Smash Party, Keg Drill

Weightlifting

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

Metcon

Metcon (Time)

3 rounds for time:

40 Wall Ball (20/14, 10’/9′)

20 Toes to Bar

Accessory Work

Thruster (5×5 E3M)

Clean (5×5 @70%+ )

Cash Out

Russian Twist (3×20 Superset with Banded Crunches)

Note ball size

Banded Crunches (3×30 superset with Russian twists)

Note band size.

Extra Credit

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

25m sled push (225/165)

100m run
Round = 25m sled push + 100m run

Rep = 25m sled push only

There are no comments yet, but you can be the first



Leave a Reply