WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Overhead Squats

5 Snatch Balance

5 Press in Snatch

5 Knees to Elbow

Smash Party/Keg, Oly Wall

Weightlifting

Snatch + 4 Overhead Squats (4×1 (1+4) E3M@ 70% of Snatch 1 RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

20 Wall Ball

5 Ring Muscle Ups
Rest 2 minutes

Metcon (AMRAP – Reps)

AMRAP 7

3 Overhead Squats (95/65)

3 Toes to Bar

6 OHS

6 T2B

9/9

12/12…

Continuing to add three reps per round until time expires.

Accessory Work

Bench Press (5×3@80%)

Weighted Dip (3×8)

Wall Ball (3×10)

Russian Kettlebell Swing (3×10)

SS with Wall Ball

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