WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Strict Pull Ups

5 Press

7 Pushups

Smash Party, Banded OH

Weightlifting

Shoulder Press (15 minutes to establish 1 RM)

Shoulder Press (AMRAP@80% of best single)

Metcon

Metcon (AMRAP – Reps)

AMRAP 4/5/6

10 Chest to Bar Pull Ups

5 Shoulder to Overhead (135/95)

10 Bar Facing Burpees

Rest one minute between each round.

Accessory Work

Snatch from Blocks above knee (Build to a heavy triple)

Set blocks so bar rests just above knee

Snatch Pull from Blocks Above Knee (3×3@105%)

Set blocks so bar rests above knee

Dumbbell Row – Single Arm (3×12/arm)

Extra Credit

Metcon (Time)

Three rounds for time:

500m row

50 Double Unders

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