March 3rd, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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March 3rd, 2016 CrossFit WOD

March 3rd, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minute row

Three rounds:

10 Goblet Squats

10 KB Swings

10 Step Ups

*Get your own box

Smash Party, Bando Hip

Weightlifting

Back Squat (15 minutes to build to a [email protected]%)

Back Squat (1×5 Drop [email protected]%)

Metcon

Metcon (Time)

1000m row

Three rounds:

21 Deadlift (185/125)

21 Box Jumps

Accessory Work

Clean (3×[email protected]%)

Clean Deadlift (4×[email protected]% of Deadlift 1 RM)

Strict Toes-To-Bar (3×10)

Superset with med ball throws

Overhead Slam Ball Throw (3×10)

Soccer style
Superset with lateral throws & T2B

Lateral Slam Ball Throw (3×10)

Superset with OH Med Ball Throw & T2B

Extra Credit

Metcon (6 Rounds for time)

Three rounds of:

500m run

Rest 1:30

200m run

*Rest 5:00 between rounds.

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