18
Sep
09/18/15
CrossFit Point Break – CrossFit
Warm-up
A: Coaches Choice (No Measure)
Competition Warm up
B: Clean/Squat/Dip (No Measure)
3 Rounds
5 Power Cleans 135/95lbs
5 Front Squat 135/95lbs
5 Strict ring dips
Strength
C1: RDL’s (5 x 5)
C2: GHR’s (5 x 6 )
Competition Strength
D: Clean and Jerk (Find your 1RM)
Conditioning
E: Griff (Time)
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here
Competition Conditioning
F: ‘Pennies’ (Time)
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups