WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

9-7-5

Cal Row

Strict Press

Smash Party, Banded OH

Weightlifting

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

Target 5-10# increase from last week.

Metcon

Metcon (Time)

1,000m row

2,000m run

Accessory Work

Power Clean (4×3@75%)

Strict Muscle Up + Strict Ring Dip (10×1(1+3))

Dumbbell Row – Single Arm (3×12)

OH Axle Carry (4×50′)

Extra Credit

Metcon (AMRAP – Reps)

5 minute Ski Erg
1 cal = 1 rep

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