May 25th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

May 25th, 2016 CrossFit WOD

May 25th, 2016 CrossFit WOD

Announcements

We are running modified hours on Monday, 5/30 in observance of Memorial Day. We will be running three heats of “Murph” at 7:15, 8:30, and 9:45 am. We are taking up to 22 for each class. Please sign up via your Wodify account in advance to reserve a space.

Strongpoint CrossFit – CrossFit

Warm-up

Four rounds:

:15 Jumping Jacks

:15 Squat Thrusts

:15 Hang power clean

:15 RDL

Four rounds:

:15 Bird Dog

:15 Bird Dog

:15 Side Plank

:15 Side Plank

Mobility: smash party, posterior chain floss

Weightlifting

Power Clean (6×[email protected]% E2M)

Metcon

Metcon (Time)

21-15-9

Power Clean (155/105)

Bar Facing Burpee

Accessory Work

Power Snatch (6×[email protected]% E2M)

Deadlift (2 TNG Reps [email protected]%)

Russian Kettlebell Swing (10 reps EMOM x 5)

Cash Out

Tabata Support on Rings (No Measure)

Eight rounds of :20 on/:10 off

Extra Credit

Metcon (3 Rounds for time)

3x1K row

*Rest three minutes between efforts.

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