7/12/17

CrossFit Point Break – CrossFit

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Warm-up

A: Warm-up (No Measure)

coaches choice mobility

3 rounds

20 PVC Pass throughs

10 around the worlds

15 OHS

10 Toes to bar

Strength

B1: Pause low hang snatch (5×2)

B2: Handstand Holds (5×1 min)

1 min hold
2 second hold below knees

Extra Work

C1: Wide Grip Strict Pull Ups (3×12)

C2: T Bar Rows (3×15)

Metcon

D: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 OHS 115/85

8 HSPUs

20 Alt DB Sntaches 55/35

40 Abmat sit ups