March 29th, 2016 CrossFit WOD - Strongpoint CrossFit

March 29th, 2016 CrossFit WOD

March 29th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

9-7-5

Push Press

Burpee

Arch/Hollow

Mobility: smash party, banded overhead

Maximum Effort

Push Jerk (Max effort in 20 minutes)

Metcon

Metcon (Time)

10 rounds for time

3 Push Jerk (165/110)

6 Chest to Bar Pull Ups

Accessory Work

Push Press (3×[email protected]%+)

Wide Grip Bench Press (3×8 AHAP (ascending sets))

Strict Handstand Push Ups (5×5 EOMOM Even minutes)

Bar Muscle-ups (5×3 EOMOM Odd minutes)

Cash Out

L-Sit (3 max holds with 90 second rest)

Extra Credit

10 minute Assault Bike test (Calories)

Max class in 10 minutes

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