08/07/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: 400/Push (No Measure)

Run 400m

50 Push-ups

Strength

C1: Deadlift (6 x 2 )

C2: Banded Good Mornings (6 x 12 )

C3: Superman holds (6 x 15 )

1 full sec hold at top!

Competition Strength

D: Deadlift (Deadlift 7×1 @80-90%)

Conditioning

E: Metcon (Time)

3 Rounds

15 SDLHP 95/65

15 Ring Dips

15 Toes 2 Bar

200M Run

Competition Conditioning

F: CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, visit 20# / 14#

100 Double-Unders