WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Partner Warm Up!!!

Partner 1: Assault Bike or Row

Partner 2: Lunge to Rig, 10 Air Squats, 5 Arch/Hollow, Bear Crawl Back

Smash Party, Oly Wall

Weightlifting

Front Squat (4 sets to build to a 3 rep max)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

21 Thrusters (95/65)

21 Pull Ups

400m run

21 Overhead Squats

21 Pull Ups

400m run

21 Thrusters

21 Pull Ups

Accessory Work

Deadlift (1 EMOM 8 )

Start around 70% and build to a heavy single for day

Bent Over Row (3×10)

Trap Bar Shrug (3×10)

1K Ski Erg Time Trial (Time)

Extra Credit

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