WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Burpee Broad Jumps

6 Goblet Squats

9 KB Swings

Smash Party, Post Chain Floss

Weightlifting

Three-position Clean Complex (5×1(1+1+1) E3M)

Above Knee – Below Knee – Floor
Start at or about 60% and add weight each round.

Metcon

Metcon (Time)

Three rounds for time:

20 Dumbell Cleans (50/35)

30 Sit Ups

400m run

Accessory Work

Bench Press (Build to a 1RM)

Deadlift (Build to a 1RM)

Extra Credit

Metcon (3 Rounds for time)

3x1000m row
Rest 2 minutes between efforts

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