October 8th, 2017 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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October 8th, 2017 CrossFit WOD

October 8th, 2017 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Pull Ups

10 Pushups

15 Air Squats

Smash Party, Banded OH

Skill

Handstand Pushup

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Rest until minute 20 before starting Griff.

Griff (Time)

For Time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here

Accessory Work

Power Clean (Build to a [email protected]%)

Power Clean (2×2 Drop [email protected]%)

Push Jerk (5×[email protected]%)

Back Squat + Mini Bands (4×[email protected]% (bar weight))

*Red bands

Single Leg Lateral Box Hop (4×3/leg)

SS with Back Squat

Extra Credit

Metcon (AMRAP – Reps)

Three rounds:

:30 Reverse Crunch

:30 Flutter Kicks

:30 Bicycles

:30 Side Plank
Rest 1 minute between rounds.

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