WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

75 Single Unders

15 Double Unders

10 Pushups

3 Kickstands

Smash Party, Banded OH

Weightlifting

Bench Press (18 minutes to build to a heavy 5 Rep)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

10 rounds for time:

9 Handstand Pushups

35 Double Unders
20 minute cap

Accessory Work

Snatch Balance (4×2@70% of Snatch)

Target 5-10# increase from last week.

Dumbbell Row – Single Arm (3×12/arm)

Weighted Dip (3×12)

SS with row

Three-Way Shoulder Raises (3×8/direction)

Front-Side-Rear

Extra Credit

Metcon (6 Rounds for time)

Two rounds:

800m run

Rest 3 minutes

400m run

Rest 2 minutes

200m run

Rest 1 minute

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