October 1st, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383

  

October 1st, 2016 CrossFit WOD

October 1st, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

400m run

5 Inch Worms

6 Perfect Stretch

10 Lunges

10 Medball Cleans (Hang onto your medball)

Shooter’s Choice!

Skill

Atlas Stone to Shoulder

Sandbag Clean

Metcon

This workout will be conducted in M/M & F/F pairs. Pairs will spend five minute at each station with a two minute break between to rotate, adjust equipment, etc.

Metcon (AMRAP – Reps)

AMRAP 5

Assault Bike (50 cal/40 cal)

Stone Ground to Shoulder (115/75)

Metcon (AMRAP – Reps)

AMRAP 5

Row (60 cal/50 cal)

Zercher Lunge (95/65)

Metcon (AMRAP – Reps)

AMRAP 5

400m Sandbag Run (80/60)

Sandbag Clean

Metcon (AMRAP – Reps)

AMRAP 5

300m Farmer Walk (140/110)

Russian Swings

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