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 (Time)

21 Handstand Pushups

9 Pull Ups

600m run

15 HSPU

15 Pull Ups

600m run

9 HSPU

21 Pull Ups

Accessory Work

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

Set blocks so bar rests just above knee

Back Squat (Build to a heavy 5 rep)

2×5 drop set @ 90%

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

Set blocks so bar rests above knee

Extra Credit

Metcon (Time)

100m KB Farmer Walk (2×1.5/1)

100m OH Carry

100m Front Rack Carry

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