May 9th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

May 9th, 2016 CrossFit WOD

May 9th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm-up

Four rounds:

:15 Squat Thrust

:15 Lunges

:15 Pass Through

:15 Overhead Squat

Four rounds:

:15 McGill Crunch

:15 McGill Crunch

Four rounds:

:15 Bird Dog

:15 Bird Dog

Mobility: Smash Party, Couch Stretch

Maximum Effort

Back Squat (Max Effort in 20 minutes)

Metcon

Metcon (Time)

Three rounds for time:

20 Back Squats (135/95)

400m run

Accessory Work

Shoulder Press (7×[email protected]% E2M)

Snatch (5×[email protected]%+)

Cash Out

Hollow Rocks (3×25)

Extra Credit

Assault Bike: 16 Tabata Rounds (Calories)

Assault Bike: 16 Tabata Rounds

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