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12.1.16

1
Dec

12.1.16

CrossFit Point Break – CrossFit

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Warm-up

A: Coaches Choice (No Measure)

Strength

B: Metcon (AMRAP – Rounds)

Bench press 135/95 2 sets max effort

5 reps and hold 1 inch off of chest

Extra Work

C: Metcon (Weight)

2 sets of

CT FLETCHER DB tricep ext ladder.

8 reps each DBs ascending weight

Metcon

D: Filthy Fifty (Time)

For Time:
50 Box jumps, this web 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

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