September 23rd, 2016 CrossFit WOD - Strongpoint CrossFit

September 23rd, 2016 CrossFit WOD

September 23rd, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes jump rope

Two rounds:

5 Strict Pull Ups

10 Push Ups

:15 Ring Support

Smash Party, Banded OH

Skill

Ring Dip

Ring Muscle Up

Metcon

AMRAP 20 400m Run + 5 Muscle Ups (AMRAP – Rounds and Reps)

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

400m run

5 Muscle Ups
Modify with 15 ring dips per round

Accessory Work

Close Grip Bench Press (7×[email protected]%+)

Weighted Dip (6×2)

Cash Out

L-Sit (4 max holds)

Extra Credit

Metcon (Weight)

Four rounds:

50m sled drag (backwards)

25m lateral drag

25m lateral drag (opposite side)

100m sled drag (forwards)

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