WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Shoulder Press

6 OH Lunges

10 Pass Throughs

15 Pull Aparts

Smash Party, Banded OH

Weightlifting

Split Jerk (6×2@80% E2:30)

Metcon

Metcon (Time)

8 Rounds for time:

5 Shoulder to Overhead (115/75)

10 Deadlift

30 Double Unders

Accessory Work

Power Clean (4×2@75%)

Jerk Recovery (4×3@90% with 10 second hold last rep)

Deadlift (8×1@70% E:30)

Weighted Pull-ups (3 EMOM 5)

Extra Credit

Metcon (Time)

Three rounds for time:

21 Cal Assault Bike

15 Pushups

9 Chest to Bar Pull Ups

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