March 16th, 2016 CrossFit WOD - Strongpoint CrossFit

March 16th, 2016 CrossFit WOD

March 16th, 2016 CrossFit WOD

Announcements

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.
New shirts are in! Pick up pre-orders in the office. Stock shirts are up front and up for grabs!

Strongpoint CrossFit – CrossFit

Warm-up

400m run

High knees (down floor & back)

Butt kicks (d&b)

Skip (d&b)

Bear Crawl (d&b)

Spiderman lunge (d&b)

Inch worm x 8

Mobility: Smash Party, Posterior Chain Floss

Metcon (AMRAP – Reps)

Tabata!!!!

Complete one Tabata round of each of the following:

1. Ball Slam

2. Sit up

3. Pull Up

4. Burpees

5. Row

*Score equals the sum of the lowest number completed for each exercise during Tabata interval.

Accessory Work

Power Snatch + OHS + Snatch (7×1 @75%+)

Snatch Balance (4×3 Even Minute EOMOM with Snatch High Pull)

Snatch High Pull (4×3 Odd Minute EOMOM with Snatch Balance)

GHD Situps (3×20)

Cash Out

Wall Walk (12)

Extra Credit

Metcon (Calories)

12 Minutes Assault Bike

Alternate :30 easy/:30 hard

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