WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

75 Single Unders

15 Double Unders

10 Ring Pushups

5 Burpees

Smash party, banded OH

Weightlifting

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

Close Grip Bench Press (-10% for 3, -15% for AMRAP)

Record AMRAP

Metcon

Metcon (Time)

600m run

75 Double Unders

25 Toes to Bar

400m run

50 Double Unders

15 Toes to Bar

200m run

25 Double Unders

10 Toes to Bar

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

Metcon (Calories)

Two rounds on the Assault Bike of:

2 minutes on/2 minutes off

1:30 on/1:30 off

1 minute on/1 minute off

:30 on/:30 off
Score total calories

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