September 3rd, 2016 CrossFit WOD - Strongpoint CrossFit

September 3rd, 2016 CrossFit WOD

September 3rd, 2016 CrossFit WOD


Announcements

Strongpoint will be running modified hours on Labor Day (Monday, September 5th). We will have classes at 8 & 9 am with an Open Gym period from 10-12.

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Pull Ups

10 Push Ups

15 Air Squats

:15 Sampson Stretch/side

Shooter’s Choice!

Metcon

Metcon (Time)

In pairs, complete two rounds:

50 Calorie Row

50 Thrusters (95/65)

50 Chest to Bar Pull Ups

50 Overhead Lunges

50 Pull Ups

Extra Credit

Metcon (12 Rounds for time)

600m run Rest 1:30

600m run Rest 1:30

600m run Rest 4:00

200m run Rest 1:30

200m run Rest 1:30

200m run Rest 4:00

500m run Rest 1:30

500m run Rest 1:30

500m run Rest 4:00

200m run Rest 1:30

200m run Rest 1:30

200m run Donezo.

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