WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

3 minutes cardio

2 rounds:

3 Kickstand + 2 second hold

10 Pushups

10 Alt. Lunge Steps

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)

600m run

10 rounds

6 Handstand Pushups

6 Pistols

600m run
Modify pistols with a pistol modification or DB Lunge

Accessory Work

Snatch Balance (4×2@70% of Snatch)

Target 5-10# increase from last week.

Dumbbell Row – Single Arm (3×12/arm)

Extra Credit

Weighted Dip (3×12)

SS with row

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

Front-Side-Rear

Metcon (AMRAP – Reps)

EMOM 10

Rope Climb

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