MisFit 525

Main – CrossFit

Mandatory Work, in suggested order:
A.
G.
D.
F.
Then choose TWO more pieces of the three remaining.

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A. Warm-Up

3 Slow Rounds

Row at 1:50 Pace for two minutes

Accumulate 30 seconds in a freestanding handstand hold or wall work

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

10 minute CAP

B. Met-Con

B: Metcon (Time)

5 Rounds for time of:

9 Back Squats 225/145lbs

6 *Burpee Muscle-ups

3 Clean and Jerk 225/145lbs

*scaled to burpee pull ups

C. Interval Work

C: Metcon (Time)

AMRAP 10 Minutes

Assault Bike 9 Calories

9 Unbroken CTB pull-ups

Rest 30 Seconds

*scaled to rowing at level 4 damper

D. Olympic Lifting

D: Clean

E. Strength

E: Thruster (3-3-3-2-2-1)

F. Embrace the Suck

Every 2 Minutes for 20 Minutes (10 Rounds)

Run 300m

Run AFAP each interval.

G. Accessory

G: Height Box Jumps

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