02/17/16

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Strength

B: 1 Full Snatch + 1 Hang Full Snatch (EMOM in 10 Mins)

Extra Work

C1: Tempo Ring Dips (3 x 8)

3 Sec Down

C2: GHD Situps (3 x 15)

Conditioning

D: Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Deadlifts, viagra 225#

7 Burpee Pull-ups

10 Kettlebell Swings, stomach 70#

200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here