Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 Minutes Cardio

Three rounds:

3 Arch/Hollow

2 Arch/Hollow-Plus

6 DB Hang Clean & Jerk (3/side)

Smash Party, Post Chain Floss


Power Clean & Power Jerk (4×3@75%+ E3M)

Target 5-10# increase from last week.


Metcon (AMRAP – Rounds and Reps)


6 Bar Muscle Ups

9 Burpees

12 Dumbbell Hang Clean & Jerk (50/35)
6 DB HCJ per side/per round

Metcon (AMRAP – Rounds and Reps)


6 Chest to Bar Pull Ups

9 Burpees

12 DB Hang Clean & Jerk (50/35)

Accessory Work

Back Squat (4×5@70%)

Target 10-20# increase from last week.

Bulgarian Split Squat (3×8/leg)

Specify dumbbell or barbell

Single Leg RDL (3×8/leg)

Extra Credit

Metcon (4 Rounds for time)

4x800m run
Rest 2:30 between intervals

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