WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

Three rounds:

15-12-9

Calorie Row

KB Swing

Belly to Wall HS Hold (from Wall Walk)

Smash Party, Post Chain Floss

Weightlifting

Deadlift (18 minutes to build to a heavy triple)

Target 10# increase from last week.

Metcon

Metcon (Time)

3 Rounds for Time:

400m run

15 Deadlift (225/155)

15 Handstand Pushups

Accessory Work

Pause Back Squat (Build to heavy 5 rep)

Pause each rep. DS: 5@95%, 5@90% (no pause)

2 Second Pause Bench Press (Build to heavy 5 rep)

Pause on chest 2 seconds
Pause each rep. DS: 5@90%, 5+@85% (no pause)

Wheel of Pain (3×10)

Extra Credit

Metcon (10 Rounds for time)

10 rounds:

200m row
Rest 90 seconds between efforts

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