WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Two rounds:

3 Burpee Broad Jumps

6 Step Ups

9 Pushups

Shooter’s choice!

Weightlifting

2 Second Pause Bench Press (Build to a heavy 3 rep)

Pause on chest 2 seconds
DS: 1×3@90%, 3+@85%

Metcon

Metcon (Time)

1000m row

30 Burpee Box Overs (30/24)

1000m run
You may place your hands on the box on the box over.

Accessory Work

Snatch Pull + Snatch (50%1×2, 60%1×2, 70%1×2, 75%1×2, 80%1×1)

Squat Clean + 2 Jerks (50%1×2, 60%1×2, 70%1×2, 75%1×2, 80%1×1)

Suitcase Deadlift (3×5/side)

Pendlay Row (3×10)

Extra Credit

Metcon (Weight)

EMOM 10

25m sled pull

Ready to start your own fitness journey, a beginner’s guide to nutrition, or want to stay fit at work?

Our Free ebooks are packed full of fitness advice and nutrition tips.

Download these now

You have Successfully Subscribed!