05/10/17

CrossFit Point Break – CrossFit

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Warm-up

A: Metcon (No Measure)

5 Min Mobility

2 Rounds

10 Muscle Snatch 45/35

10 OHS 45/35

15 GHD Situps

10 Toes 2 Bar

Strength

B1: Snatch + Snatch Balance + OHS (5 x 2 )

B2 : Hollow Rocks (5 x 15 Front 2 Back = 1 Rep )

Extra Work

C1 : Barbell Row (3 x 12 Wide Grip )

C2 : T Bar Rows (3 x 12 Close Grip )

Conditioning

D: Metcon (AMRAP – Rounds and Reps)

AMARAP in 12 Mins

6 Power Cleans 185/125

9 Pull Ups

30 Double Unders (100 Singles)