Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Strict Pull Ups

5 Shoulder Press

8 Lunges

Smash Party, Banded OH


Push Press + Push Jerk (4×1(1+3)@70%+ of PJ Max E3M)

Target 5-10# increase from last week.


Metcon (Time)

Five rounds for time:

8 OH Dumbbell Lunges (50/35)

8 Chest to Bar Pull Ups

8 OH DB Lunges

8 Burpees over the DB
20 minute cap.

Accessory Work

Power Clean (4×3@75%+)

Target 5-10# increase

Strict Muscle Up + Strict Ring Dip (10×1(1+4))

Dumbbell Row – Single Arm (3×12)

OH Axle Carry (4×50′)

Extra Credit

Metcon (Time)


Cal Row

Thruster (95/65)

Ready to start your own fitness journey, a beginner’s guide to nutrition, or want to stay fit at work?

Our Free ebooks are packed full of fitness advice and nutrition tips.

Download these now

You have Successfully Subscribed!