March 10th, 2016 CrossFit WOD
We are doing the 2016 CrossFit Open workouts every Saturday in March from 9:00 – 11:00 am. All members are welcome to participate regardless of whether you are registered for the Open or not.
We are hosting a Bring a Friend Day on Wednesday, March 16th. You may bring up to two friends to any class that day.
There will be no 6:30 pm weightlifting classes on Thursday, March 10th or Thursday, March 17th.
Strongpoint CrossFit – CrossFit
Musical Med Balls 5 minutes
10 KB Swings
10 Goblet Squats
Mobility: smash party, Oly Wall
Speed Front Squat (12×[email protected]% Straight Weight Only)
Metcon (4 Rounds for reps)
In 3 minutes, complete as many rounds and reps as possible of:
15 Wall Ball (20/14)
*Rest one minute*
**Repeat four times**
Speed Sumo Deadlift (8×[email protected]% on :30 Straight Weight Only)
Back Rack Lunge (3×12)
Barbell positioned as in back squat
Kettlebell Snatch (3×8/arm)
Back Extension (3×20)
Band Pull Through (1×50)
Note band size