WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Burpee Broad Jumps

5 Rope KTE

7 KB High Pulls

Shooter’s choice!

Skill

Rope climb! Bring some tall socks or wear pants that cover your shins and ankles!

Metcon

Metcon (Time)

30-20-10

Sumo Deadlift High Pull (95/65)

Bar Facing Burpee

*Complete two rope climbs after each round.

Accessory Work

Shoulder Press (15 minutes to build to a 1RM)

Deadlift (8×1@80%+ E:30)

Strict Muscle Up + Strict Ring Dip (10×1(1+3))

Extra Credit

Metcon (2 Rounds for reps)

Alternating EMOM 10

Even: 4 (Full) Snatch (115/75)

Odd: 8 Chest to Bar Pull Ups
Count total snatch as score 1 and total C2B as score 2.

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