09/16/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Burps (No Measure)

30 Burpee’s For Time

Strength

C: Power Clean and Jerk (6 x 2 )

Extra Work

D1: Handstand Push-ups (3 x 10 )

D2: Pull-ups (3 x 10 (Kipping))

Competition Strength

E: Back Squat (Find your 1RM)

Conditioning

F: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Mins

30 Wall Ball 20/14

15 KB Swings 53/35

200M Run

Competition Conditioning

G: Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups