WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three minutes cardio

Three rounds:

5 Step Ups (get your own box)

5 Snatch Grip Push Press

5 Overhead Squats

Smash party/keg, Squat holds

Weightlifting

Overhead Squat (15 minutes to build to a 2 rep max)

DS: 2×2@90%

Metcon

Metcon (Time)

50/40 Calorie Row

Five rounds of:

10 Overhead Squats(95/65)

12 Box Jump Overs(24/20)

Accessory Work

Snatch (55/3, 65/3, 75/2×2, 80/2, 85/2×1, 88/1, 90/1×3)

Clean and Jerk (55/3, 65/3, 75/2×2, 80/2, 85/2×1, 88/1, 90/1×3)

Seated Box Jump (3×5)

Start on a bench

Extra Credit

Metcon (6 Rounds for time)

Two rounds:

800m run

400m run

200m run
Rest 1:1

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