WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

75 Single Unders

15 Dubs

10 Pass Throughs

10 Overhead Squats

15 Pull Aparts

Smash Party/Keg, Oly Wall

Weightlifting

Snatch (1×2)

2@50-55%, 2@60-65%, 2×2@70-75% and then use remainder of 15 minutes to build to a heavy double

Metcon

Metcon (Time)

Three rounds for time:

50 Double Unders

15 Kettlebell Swings (2/1.5)

50 Double Unders

5 Power Snatch (115/80)

Accessory Work

Bench Press (Build to a Heavy 5 Rep)

Bench Press (2×5@90% of heavy 5 Rep)

Close Grip Floor Press (4×8)

Decline Dumbbell Press (3×10)

Extra Credit

Metcon (Time)

50-40-30-20-10 Assault Bike Cal
Rest 1:1 and subtract rest time at the end

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