September 30th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

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(904) 654-3383

  

September 30th, 2016 CrossFit WOD

September 30th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Overhead Squat

5 Drop Snatch

5 Press in Snatch

Smash Party/Keg Drill, Couch Stretch

Weightlifting

Power Snatch + OHS + Snatch (1 Complex E:90 x 10)

Metcon

Josh (Time)

21 Overhead Squats, 95#

42 Pull-ups

15 Overhead Squats, 95#

30 Pull-ups

9 Overhead Squats, 95#

18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here

Accessory Work

Bench Press (8-6-4-4-6-8)

Weighted Dip (3×5)

Weighted Pull-ups (3×5)

Cash Out

L-Sit (4 max sets E2M)

Extra Credit

Metcon (Time)

400m sled drag (135/90)

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