WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

250m row

10 Front Squats

8 Groiners

6 Arch/Hollow

Smash Party, Oly Wall

Weightlifting

Front Squat (4×3@80%)

Target 5-10# increase from last week.

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Accessory Work

Clean (EMOM 8)

Start at 60% and work up. Target 5-10# increase from last week.

Push Jerk (4×3@75%)

Target 5-10# increase from last week.

Dumbbell Split Squat (2×8/Leg)

SS with GHR

Glute-Ham Raises (2×15)

Extra Credit

Prison Rules Thrusters (Weight)

Complete 2 thrusters every 15 seconds for 16 rounds.

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