WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

5 Inch Worms

6 Perfect Stretch

Two rounds:

10 KB Swings

10 Goblet Squats

Smash Party, Post Chain Floss

Weightlifting

Clean Pull + Clean + Front Squat (2×1@85-90% of CJ max)

Target 5-10# increase from last week

Metcon

The 540 (Time)

50 Overhead Lunges (45/25)

40 Pull Ups

30 Thrusters (95/65)

20 Burpees

10 Squat Cleans (135/95)

Accessory Work

Sumo Deadlift (Build to a heavy 5 rep)

DS 2×5@90%

Banded Tricep Pressdowns (3×15)

Note band color

Hip Thrusts (3×10)

Extra Credit

Metcon (10 Rounds for time)

10x100m run
Rest :60 between efforts

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