WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

3 Burpee Broad Jumps

6 Goblet Squats

9 KB Swings

Smash Party, Post Chain Floss

Weightlifting

Three-position Clean Complex (8×1(1+1+1) E2M )

Above Knee – Below Knee – Floor
Start at or about 50% and add weight each round.

Metcon

Metcon (Time)

600m run

20 Toes to Bar

20 Power Cleans (155/105)

20 Toes to Bar

600m run

Accessory Work

Back Squat (Build to heavy 5 rep)

2 drop sets@90%

Close Grip Bench Press + Mini Band (Build to a heavy triple)

Red band.
*Use spotter.

1×3@90%, AMRAP@80%

Hip Thrusts (4×6)

Extra Credit

Metcon (Calories)

20 rounds:

:30 Assault Bike

:30 Rest

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