WOD

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

Weightlifting

Back Squat (4×4@75%+ E3M)

Target 5-10# increase from last week.

Metcon

Metcon (Time)

Six rounds for time:

8 Thrusters (95/65)

10 Chest to Bar Pull Ups

12 Box Jumps (24/20)

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)

Toes-To-Bar (4 max sets E2:30)

Extra Credit

Metcon (6 Rounds for time)

6x.5 mile Assault Bike
Rest 1:1

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