May 16th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

May 16th, 2016 CrossFit WOD

May 16th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm-up

4 rounds:

:15 Jumping Jacks

:15 Mountain Climbers

:15 Front Squat (BB)

:15 Push Press

4 rounds:

:30 Front Plank

:30 Rolling Plank

Mobility: smash party, couch stretch

Weightlifting

Back Squat (5×[email protected]% E3M)

Metcon

Metcon (5 Rounds for reps)

5 rounds for reps:

:20 Thrusters (95/65)/rest :40

:20 Pull Ups/rest :40

:20 Burpees/rest :40

Accessory Work

Hang Snatch (5×[email protected]%+)

Good Mornings (5×5 E3M)

Turkish Get Up (20 Reps)

Cash Out

Wheel of Pain (3×10-15)

Extra Credit

10 minute Assault Bike test (Calories)

Max class in 10 minutes

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