04/13/16

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Strength

B: ‘MisFit Clean Complex’ (7 x 1)

Power clean – push jerk – front squat – hang squat clean – split jerk

Extra Work

C1: Toes-To-Bar (3 x 15 UNBROKEN)

C2: Tempo Ring Dips + ME Kipping Ring Dips (3 x 5 reps 3 sec down max effort kip on last rep)

3 Sec Down

Conditioning

D: Diane (Time)

21-15-9
Deadlifts, view 225# / 155#
Handstand Push-ups