September 9th, 2016 CrossFit WOD - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

strongpointcrossfit@gmail.com

(904) 654-3383

  

September 9th, 2016 CrossFit WOD

September 9th, 2016 CrossFit WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 Hollow Rocks

10 Push Ups

10 Step Ups

Smash Party, Partner Shoulder Stretch

Gymnastics

Toes to Bar

Metcon

Metcon (Time)

Three rounds for time:

400m run

15 Box Jumps (30/24)

15 Toes to Bar

Accessory Work

Power Snatch (5×1@80%)

Hang Power Clean + Power Jerk (5×1@80%)

Snatch Pull (2×3@90%)

Back Extension (3×20)

Cash Out

Band Pull Aparts (1×50)

Note band size

Extra Credit

Metcon (AMRAP – Reps)

Three minute AMRAP

Med Ball Over the Shoulder (100/80)

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