07/19/17

CrossFit Point Break – CrossFit

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Warm-up

A: Metcon (No Measure)

Mobility Coaches Choice

2 Rds

5 Shrugs

5 High Pull

5 Front Squat

5 Hang squat Clean

5 Strict Press

Strength

B: Clean (Every 30 sec For 10 Mins 2 TNG Cleans + Jerk)

Extra Work

C1 : Strict Pull-ups (3 x 10 Wide Grip )

No kipping allowed

C2 : Bent Over DB Row (3 x 10 Each Arm )

1 Arm total reps both arms

C3 : Close Grip Chin Ups (3 x 10 )

Conditioning

D: Metcon (Time)

15-12-9-6-3

Power Clean 135/95

Box Jumps 30/24

100 Double Under (Buy Out) 400 Singles