May 17th, 2016 - Strongpoint CrossFit

May 17th, 2016

May 17th, 2016

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Three rounds:

10 KB Press

10 KB SDHP

Mobility: smash party, banded OH

Weightlifting

Push Jerk (5×[email protected]% E3M)

Metcon

Metcon (Time)

1000m row

Five rounds of:

12 STOH (95/65)

12 Sumo Deadlift High Pull

Accessory Work

Barbell Row (5×5 E3M)

Shoulder Press (5×5 @ 80% E3M)

Muscle Up Complex

1 Strict Muscle Up

3 Kipping Muscle Ups

5 Ring Dips

Legless Rope Climb (2 E:90 x 5)

Cash Out

Toes-To-Bar (3 max sets/rest :90)

Extra Credit

Metcon (AMRAP – Rounds)

AMRAP 10

25m Sled Drag 225/180

50m run
Round = drag + run

+Reps = Drag (no run)

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