07/20/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Wall Ball/ GHD (No Measure)

50 Wallballs

40 GHD Sit-ups

Strength

C1: Overhead Squat (6 x 2 )

C2 : High Box Jumps (6 x 6 30″/24″)

Competition Strength

D: Deadlift (10×3 @60% – Drop and reset each rep)

Conditioning

E: Metcon (Time)

4 Rounds

10 Front Squat 135/95

15 KB Swings 53/35

20 HR Push Ups

100 ABMAT Sit Ups (Buy Out)

Competition Conditioning

F: Metcon (Time)

8 Rounds

Run 400m

Rest 1:1

Competition Extra Work

G: Metcon (AMRAP – Reps)

Every 2 minutes for 10 rounds (20 minutes)

1 Max set of muscle-ups