March 22nd, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

March 22nd, 2016 CrossFit WOD

March 22nd, 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.

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

3 rounds:

5 Strict Pull Ups

10 Push Ups

15 Air Squats

Mobility: Smash Party, Shoulder Complex

Maximum Effort

Bench Press (20 minutes to est. 1 RM)

Metcon

Metcon (Time)

400m run

21 Handstand Push Ups

21 Pull Ups

400m run

15 Handstand Push Ups

15 Pull Ups

400m run

9 Handstand Push Ups

9 Pull Ups

Accessory Work

Close Grip Bench Press (3×[email protected]%+)

Shoulder Press (3×[email protected]%+)

Muscle-ups (5×5 EOMOM)

Cash Out

L-Sit (Accumulate 2 minutes)

Extra Credit

Metcon (12 Rounds for reps)

EMOM 12

50m sled push (45/35)

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