05/20/15

CrossFit Point Break – CrossFit

Warm-up

A: Coaches Choice (No Measure)

Strength

B : 1 Power Santch + 2 Hang Snatch + 2 OHS (Every 90 Secs for 15 Mins )

Competition Extra Work

C : Bar Muscle-ups (4 X ME )

Conditioning

D : Metcon (Time)

For Time:

600M Run

50 Wall Ball 20/14

40 Power Clean & Jerk 135/95

30 Pull Ups

20 KB Swings 70/44

10 Burpee Bar Muscle Ups

Competition Conditioning

E: Metcon (Time)

For Time:

Row 75 Cal

50 Wall Ball 20/14

10 Hang Squat Clean 205/135

50 Wall Ball 20/14

Row 75 Cal