Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

10 Goblet Squats

10 KB Swings

10 Walking Lunges

Smash Party, Couch Stretch


Back Squat (4 sets to establish a 4RM)

Target 5-10# increase from last week.


Metcon (Time)

Three rounds for time:

30 Wall Ball

20 Toes to Bar

10 Thrusters (115/80)

Accessory Work

Snatch + Overhead Squat (4×1(1+3)@70% of Snatch 1RM)

Barbell Step Up (3×8/leg)

12″ box

Reverse Hypers (3×15)

Extra Credit

Metcon (3 Rounds for time)

3x800m run
Rest 1:1

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