WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

Two rounds:

5 Deadlift

10 Wall Ball

10 Step Ups (Get your own box)

Smash Party, Squat Holds

Weightlifting

Back Squat (3 sets to build to a 10RM)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

20-15-10-5

Wall Ball (20/14)

Box Jump (24/20)

Deadlift (275/185)

Accessory Work

Close Grip Bench Press (3×8)

Pause Deadlift (at knee) (3×5@70%)

2 second pause at knee

Wall Ball (5×10)

Russian Kettlebell Swing (5×10)

SS with Wall Ball

Extra Credit

200m Walking Lunges (Time)

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