MisFit 523

Main – CrossFit


Mandatory Work, in suggested order:
Friday is the day we pick all of your mandatory work in Cycle 2.

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A. Warm-Up

A. Warm-Up

4 Slow Rounds

50 Double-unders

20 OH Walking Lunge Steps with an empty bar

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

B. Met-Con

Nothing Today

C. Interval Work

5 Rounds

Assault Bike 15 Calories

Rest 30 Seconds

15 CTB Pull-ups

Rest 30 Seconds

D. Olympic Lifting

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

E. Strength

E: Push Press (3-3-3-2-2-1)

F. Mental Work

Nothing Today

G. Accessory

G1. Static Box Jump 7×1 @90% or more

Don’t worry if you don’t know your 1RM.

Guess, then start at 90% of that and work up towards a 1RM.

G2. 6 Rounds

Sled PUSH Sprint 20m (Sled weight plus 90/50lbs)

Rest 1 Minute

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