WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

5 Strict Pull Ups

10 Walking Lunges

10 Jumping Back Squats

Smash Party, Couch Stretch

Weightlifting

Back Squat (12 minutes to build to a set of 3@80-85%)

Pause 3 seconds on the first rep.

Back Squat (2×3 Drop Set at 90% of 1×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

200m run

10 Chest to Bar Pull Ups

200m run

10 Toes to Bar

Accessory Work

Clean and Jerk (Build to a heavy double)

2@55, 2@65, 2@75…

Kang Squat (3×8)

https://www.youtube.com/watch?v=p2cQp1aAWjc

Back Rack Lunge (3×8/Leg)

Extra Credit

Bar Muscle-ups (3 max sets)

Rest 2-3 minutes between efforts

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