WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Partner Warm Up!!!

Partner 1: Row

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

Smash Party, Oly Wall

Weightlifting

Front Squat (5×3@80%+)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

6 Rounds for Time:

5 Chest to Bar Pull Ups

10 DB Thrusters (35/25)

15 Lateral Burpees over the Dumbells

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)

Extra Credit

Metcon (Calories)

Five rounds, minute on minute off of:

Ski Erg

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