May 19th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

May 19th, 2016 CrossFit WOD

May 19th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

3 minutes cardio

Two rounds:

10 Arch/Hollow

10 Hang Power Cleans

10 Overhead Squats

Mobility: smash party (keg drill), Oly wall

Weightlifting

Overhead Squat (5×[email protected] E3M)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

3 Power Cleans (165/110)

6 Front Squat

9 Chest to Bar Pull Ups

Accessory Work

Front Squat (5×[email protected]% E3M)

Weighted Pull-ups (*Fat Bar 5×5 E3M)

Landmine (3×30)

Cash Out

Hollow Rocks (3×25)

Extra Credit

Moonwalk Sled Drag (Weight)

Backwards drag, toe to heel
8x25m

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