September 28th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

September 28th, 2016 CrossFit WOD

September 28th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Burpee Broad Jumps

7 Hang Power Cleans

10 Lunges

Smash Party, Super Front Rack

Weightlifting

Power Clean + Clean (1 set E:90 x 10 rounds)

Metcon

Metcon (Time)

1,000m row

15-12-9-6-3

Power Clean (155/105)

Lateral Burpee

Accessory Work

Snatch (3×[email protected]%)

Clean and Jerk (3×[email protected]%)

Clean Pull (2×[email protected]%)

Cash Out

Plank on Rings (3 minutes)

Set rings 1-2″ off floor, rotate wrists forward and plank

Extra Credit

Farmer’s Carry (10 x 50′ EMOM)

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