May 26th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

May 26th, 2016 CrossFit WOD

May 26th, 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 and Mobility

3 minutes cardio

Three rounds:

5 Pull Ups (set up for WOD)

10 PVC Pass Through

10 Overhead Squats

Smash party, couch stretch

Weightlifting

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

Metcon

Metcon (Time)

Five rounds for time:

7 Overhead Squat (115/75)

14 Pull Ups

Accessory Work

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

Pistols (4 rounds, :30 on/:60 off)

Back Extension (3×15)

Prison Rules Thrusters (Weight)

Complete 2 thrusters every 15 seconds for 16 rounds.

Cash Out

Hollow Rocks (3×25)

Extra Credit

800m Sled Drag (Time)

800m Sled Drag (135/90)

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