May 6th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

May 6th, 2016 CrossFit WOD

May 6th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

2 rounds:

200m run

5 Pull Ups

10 Push Ups

10 Alt. Lunges

Mobility: Smash Party, Shooter’s Choice

Weightlifting

Bench Press (5×[email protected]% E3M)

Metcon

Metcon (Time)

1000m row

21-15-9

Ball Slam (30/20)

Kettlebell Swing (2/1.5)

Burpee

Accessory Work

Snatch (15 minutes to ME single)

Weighted Pull-ups (5×[email protected]% E3M)

Bar Muscle-ups (3×5 EOMOM)

Muscle-ups (3×5 EOMOM)

Legless Rope Climb (5×1 EMOM)

Cash Out

Plank (3 minutes)

Extra Credit

Metcon (AMRAP – Rounds)

EMOM 10:

50′ Farmer Walk

25% Deadlift Max in each hand

*Rest remainder of minute.

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