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Crossfit Strong Island
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About Us
  • About CrossFit Strong Island
  • What is CrossFit?
  • Is this for me?
  • Our Coaches
  • Our Partners
Our Programs
  • CFSI Programs
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Tuesday 7/12/16

July 11, 2016 By Danny Gajstut Leave a Comment

A) Coaches Choice Warm-up

B) 3 Sets
Rope Climb x2-3
Floor L-Sit x15.15
Double Under x30

C) 5-10 Minutes of Hang Power Clean Review
5 Minutes of Push Press Review
then do:

5 Rounds For Time Of:
8 Toes To Bar
8 Hang Power Clean and Push Press (95/65)
rest 90 sec
200 m Sprint
rest 90 sec

*Score total time including rest to complete all 5 rounds

*Focus of the workout is to sprint at 95%. Transition fast and cycle movements fast if technique allows.

Filed Under: WOD

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