October 5th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383


October 5th, 2016 CrossFit WOD

October 5th, 2016 CrossFit WOD


We have modified hours for Hurricane Matthew this week. We will be closed Friday October 7th and Saturday October 8th and resume normal hours on Monday October 10th. Please check your email on file for more details.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

8 Step Ups

8 Strict Pushups

8 Rope Knees to Elbows

:10 Sampson Stretch/side

Smash Party, Pigeon Stretch


Rope Climb


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 20 minutes of:

15 Box Jumps (24/20)

12 Alternating DB Lunges (35/25)

9 Hand Release Push Ups

1 Rope Climb

Accessory Work

Deficit Handstand Push-ups (4×8 (6″/4″))

Weighted Pull-ups (5×3)

Muscle-ups (4×5)

GHD Situps (3×20)

Cash Out

Banded Hamstring Curls x 50

There are no comments yet, but you can be the first

Leave a Reply