WOD

Strongpoint CrossFit – CrossFit

Warm Up and Mobility

9-7-5

Cal Assault Bike

KB Swing

Goblet Squat

Smash Party, Couch Stretch

Weightlifting

Paused Front Squat (15 minutes to build to a heavy triple)

DS: 3@95%, 3+@90% (no pause)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 Pistols

15 Burpees

10 Front Squats (115/80)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 Front Rack Dumbbell Lunges (35/25)

15 Burpees

10 Front Squats (115/80)

Accessory Work

Shoulder Press (Build to heavy triple)

DS: 3@90%, 3+@85%

Piston Squat (3×15)

Stop just above parallel and just short of lockout/full extension at top

Single Leg RDL (3×8/leg)

Axle Bar Curl (3×8)

Axle Bar Skull Crusher (3×8)

SS with curl

Extra Credit

Metcon (Calories)

10 rounds

:40 Assault Bike

:20 Rest

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