WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

12-10-8

Cal Row or Bike

Pushup

Step Up

Smash party, banded OH

Weightlifting

Close Grip Bench Press (15 minutes to build to a heavy 5 rep)

Close Grip Bench Press (-10% for 5, -15% for AMRAP)

Record AMRAP

Metcon

Metcon (Time)

45 Cal Assault Bike

Three rounds:

15 Box Jump Overs

15 Handstand Pushups

Accessory Work

Push Jerk (Build to a heavy 3-rep)

Drop sets@-5% for 3, -10% for 3

Front Squat (Build to a heavy 3 rep)

Pause 1 second on first rep, drop sets@-5%x3, -10%x3

Good Mornings (3×8)

Strict Ring Dips (3 max sets on 3:00 interval)

Score lowest set

Extra Credit

Tabata Pushups + Vest (AMRAP – Reps)

Complete 8 rounds of :20 on/:10 rest. Score lowest set.

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