WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Tuck Jumps

:10 HS Hold (Belly to Wall)

20 Plank Shoulder Taps

Smash Party, Banded OH

Weightlifting

Push Press (15 minutes to build to a heavy 5 rep)

Push Press (2×5@90% of heavy 5 rep)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

12 Handstand Pushups

3 Bar Muscle Ups

200m run

Accessory Work

Clean Grip Deadlift (Build to a heavy triple)

Double Overhand Grip
2×3 drop set@90% of heavy triple

Paused Front Squat (4×2@80%)

2 second pause

Dumbbell Waiter Walk (3x50m/side)

Single Hand

Extra Credit

Metcon (6 Rounds for time)

6x250m ski erg

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