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 (10×1(1+1+1) E2M )

Above Knee – Below Knee – Floor
Start at or about 50% and add weight each round.

Metcon

Metcon (Time)

5 rounds for time:

10 Power Cleans (115/80)

12 Lateral Burpees

Accessory Work

Close Grip Bench Press + Mini Band (Build to a heavy triple)

Red band.
*Use spotter.

1×3@90%, AMRAP@80%

Hip Thrusts (4×6)

Dumbbell Row – Single Arm (3×10/arm)

Extra Credit

Metcon (5 Rounds for calories)

Five rounds

:60 assault bike

:90 rest

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