WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Ring Rows

7 Hollow Rocks

9 Overhead Squats

Smash party, banded hip extension

Weightlifting

Back Squat (15 minutes to build to a heavy triple)

2×3 drop set@90%

Metcon

Metcon (Time)

18 Overhead Squats (115/80)

9 Ring Muscle Ups

12 Overhead Squats

6 Muscle Ups

6 Overhead Squats

3 Muscle Ups
Modify with burpee pull ups

Accessory Work

3 Second Pause Overhead Squat (4×3@75%)

Russian Kettlebell Swing (5×10 EMOM)

Wall Ball (5×10 EMOM)

Glute-Ham Raises (3×12)

*use band for additional resistance

Extra Credit

800m Sled Drag (Time)

800m Sled Drag (135/90)

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