November 17th, 2012 Workout of the Day - Strongpoint CrossFit

6695 Colray Court, Unit 303, Jacksonville, FL 32258

[email protected]

(904) 654-3383


November 17th, 2012 Workout of the Day

November 17th, 2012 Workout of the Day

Three rounds of one minute each of the following exercises:
Wallball Substitute: 35# kettlebell men/25# kettlebell women
Slam Ball: 30# ball men/20# ball women
Overhead Lunges: 35# plate men/25# plate women
Med Ball Clean: 20# ball men/14# ball women
Rope Slams
This workout will be completed like “Fight Gone Bad.” Each individual round is five minutes in length. Athletes move from each station after a minute on the call of “ROTATE!”. The clock does not reset or stop between exercises. On “ROTATE,” the athlete/s must move to next station immediately in order to get the best possible score each interval. There is a one-minute break between each five-minute round. One point is given for each rep completed. Each athlete must keep a continuous count for the entire five minute round.

And don’t forget, the Rick Samples Powerlifting Seminar starts at 1 pm!!!

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