WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

Two rounds:

10 Tube Walks/direction

10 Monster Walks/direction

10 KB Swings

Smash Party, Post Chain Floss

Weightlifting

Sumo Deadlift (4×3@80%+ E3M)

Target 5-10# increase from last week.

Metcon

Metcon (AMRAP – Reps)

Five rounds for reps of:

1 minute row (cal)

1 minute burpees

1 minute double unders
Rest one minute between rounds

Accessory Work

Speed Front Squat (12×2@55%+ Band Tension E:45)

Use a 12″ box, pause briefly, stand up fast!

Power Clean (5×3 Touch & Go@60%)

GHD Situps (3×20)

Glute-Ham Raises (3×12)

Extra Credit

Chest to Bar Efficiency Test (Time)

1-10 Chest to Bar Pull Up

*Sets must be unbroken

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