September 26th, 2016 CrossFit WOD - Strongpoint CrossFit

September 26th, 2016 CrossFit WOD

September 26th, 2016 CrossFit WOD


Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

9 Front Squats

7 Push Press

5 Thrusters

Smash Party, Oly Wall

Weightlifting

Push Press + Push Jerk + Split Jerk (15 minutes to est. max for complex)

Metcon

Metcon (Time)

Five rounds for time:

200m run

9 Front Squats (135/95)

6 Shoulder to Overhead

Accessory Work

Front Squat (5×[email protected]%)

Bulgarian Split Squat (3×10)

Specify dumbbell or barbell

Pistols (3×20)

Cash Out

Banded Crunches (50/middle, 25/each side)

Note band size.

Extra Credit

2k Row (Time)

Max Effort 2k Row

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