October 21st, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

October 21st, 2017 CrossFit WOD

October 21st, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Coach’s choice!

Metcon

Metcon (Time)

In teams of three, complete the following:

Karen

150 Wall Ball Shots (20/14, 10’/9′)

Fran

21-15-9

Thruster (95/65)

Pull Up

Grace

30 Clean & Jerks (135/95)

Accessory Work

5 Second Pause Bench Press (Build to a heavy triple)

Pause 5 seconds on chest
Pause 5 seconds on 1st rep only.

Bench Press (3×[email protected]% of heavy triple)

No pause.

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