09/22/15

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Competition Warm up

B: Row (No Measure)

100 Calories on Rower

Strength

C: Strict Press (3 x 8 )

Extra Work

D1: Inverted Barbell Row (3 x 12 )

D2: Tate Presses (3 x 12 )

Competition Strength

E: Split Jerk (Find your 1RM)

Conditioning

F: Metcon (Time)

4 Rounds

15 KB Swings 53/35

20 Goblet Squats

10 Burpee’s

200 M Run

Competition Conditioning

G: Metcon (Time)

For Time:

400m Run

1,600M Row

400m Run