MisFit 522

Main – CrossFit

A.
E.
B.

Mandatory Work, in suggested order:
A.
E.
B.
F.
Then choose ONE more piece based on your weaknesses (C, D, or G)

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A. Warm-Up

5 Slow Rounds

Air Assault Bike 1 Minute

10 GHD Sit-ups

Keep the intensity fairly low, but get used to the work.

B. Met-Con

B: Metcon (AMRAP – Reps)

AMRAP 16 minutes

10 Front Squat 185/115lbs

20 Bar Facing Burpees

30 KB Swings 53/35

Rx Plus = 79#/53#

AMRAP 30 Minutes (original)

10 Front Squat 185/115lbs

20 Bar Facing Burpees

30 KB Swings 70/53

40 Assault Bike Calories

C. Interval Work

C: Metcon (Distance)

AMRAP 15 Minutes

Row 100m

20ft HS Walk

Rest 1 Minute

Row 200m

40ft HS Walk

Rest 1 Minute

Row 300m

60ft HS Walk

Rest 1 Minute

And so on…

D. Olympic Lifting

D: Power Clean (3-3-3-2-2-1)

E. Strength

E: Deadlift (3-3-3-3-3-3-3-3)

F. Mental Work

EMOM for 10 Minutes

Sprint 100m

G. Accessory

G: Metcon (AMRAP – Reps)

Death by strict pull-ups

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