09/11/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Ball/Dips (No Measure)

a. 3×20 Band pull-a-parts

b. 3 Rounds

20 Wallballs

10 Ring dips

Strength

C1: Back Squat (5 x 3)

C2: Weighted Box Jumps (5 x 8 )

35/20

Competition Strength

D: Back Squat (4 x 4 @ 70%)

Conditioning

E: Metcon (Time)

5 Rounds

15 Front Squat 135/95

400M Run

Competition Conditioning

F: Metcon (Time)

5 Rounds

200M Sprint

5 Squat Cleans 225/145lbs

Rest :90