March 21st, 2015 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383


March 21st, 2015 CrossFit WOD

March 21st, 2015 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.

Strongpoint CrossFit – CrossFit


Four rounds:

:15 Jumping Jack

:15 Air Squat

:15 Mountain Climber

:15 Step Up (alt.)

Four rounds:

:15 Bird Dog

:15 Bird Dog

:15 Side Plank

:15 Side Plank

Mobility: Smash Party, Box Pigeon

Maximum Effort

Front Squat (20 minutes to est. max effort single)

Accessory Work

Back Squat (3×6 @ 75%+)

Bulgarian Split Squat (3×8 heavier than last week)

Specify dumbbell or barbell

Good Morning – Seated (3×10 heavier than last week)


Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 15 minutes of:

5 Thrusters (95/65)

7 Sumo Deadlift High Pull

9 Box Overs (24/20)

Cash Out

Banded Crunches (1×150 (50 middle, 50/side))

Note band size.

Extra Credit

800m sled drag (Time)

Load with 135/90

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