May 23rd, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

May 23rd, 2016 CrossFit WOD

May 23rd, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm-up

2 rounds:

200m run

50 Single Unders

25 Double Unders

10 KB Swings

10 Goblet Squats

Mobility: smash party, Oly Wall

Weightlifting

Back Squat (5×[email protected]% E3M)

Metcon

Metcon (Time)

10 Dumbbell Thruster (35/25)

20 Handstand Push Ups

30 DB Lunges

40 Wall Ball (20/14)

30 DB Lunges

20 Handstand Push Ups

10 DB Thrusters

Accessory Work

Hang Snatch (5×[email protected]%+)

Good Mornings (5×3 E3M)

Turkish Get Up (20 Reps)

Cash Out

L-Sit (3 max holds on 2 min interval)

Extra Credit

10 minute AMRAP OHL & Run (AMRAP – Rounds)

AMRAP 10

25′ Overhead Lunge (95/65)

100m run

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