WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Two rounds:

15 Cal Assault Bike

200m run

10 OHS

Smash party/keg, Couch Stretch

Weightlifting

Snatch Pull + Snatch + OHS (15 minutes to build to a heavy 2×1)

*Target 5-10# increase from last week

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Bar Facing Burpees

9 Power Snatch (115/80)

6 Bar Muscle Ups

Accessory Work

Clean and Jerk (55/3, 65/2, 75/2, 80/2, 85/1, 88%/3×1)

Press in Snatch (3×3@30% of Snatch)

Seated Box Jump + Vest (3×5)

Extra Credit

1000m Row (Time)

Max Effort 1000m Row

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