WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

7 Press in Split

5 Arch/Hollow

3 Arch/Hollow+

Smash party, banded OH

Weightlifting

Two-Pause Split Jerk (Build to a heavy single)

Pause in Dip & Catch
*Two second pause in dip & catch.

DS: 1×3@80%

Metcon

Metcon (Time)

Five rounds for time:

10 STOH (135/95)

12 Chest to Bar Pull Ups

2 Rope Climbs

Accessory Work

Snatch (3×1@90%)

Paused Front Squat (Build to a heavy single)

*Three second pause.

DS: 3×3@80% no pause

Deficit Handstand Push-ups (3×5-15 reps)

*Use deficit height to meet rep scheme.

Axle Bar Curl (3×8)

SS with handstand pushups

Extra Credit

Metcon (Time)

Two rounds for time:

20 Cal Ski

15 GH Sit Ups

10 Toes to Bar

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