November 16th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

November 16th, 2017 CrossFit WOD

November 16th, 2017 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

2 Inch Worms

2 Perfect Stretch

5 Med Ball Cleans

5 Wall Ball

Smash Party, Oly Wall

Weightlifting

3 Second Pause Front Squat (4×[email protected]%)

Metcon

Metcon (Time)

500m run

30 Wall Ball Shots (20/14)

25 Burpees

30 Thrusters (75/55)

25 Burpees

30 Wall Ball

500m run

Accessory Work

Snatch from Blocks above knee (5×[email protected]%)

Set blocks so bar rests just above knee

Split Jerk (4×[email protected]%)

GHD Situps (2×20)

Superset with Single Leg RDL

Single Leg RDL (2×10/leg)

Extra Credit

Metcon (Calories)

AMRAP 12

:15 Assault Bike Sprint

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