MisFit 526

Main – CrossFit

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

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A. Warm-Up

5 Slow Rounds

Run 200m

12 GHD Sit-ups

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

B. Met-Con

Metcon (AMRAP – Reps)

AMRAP 5 Minutes

8 KB Swings 70/53lbs

8 Box Jump-overs 28/22″

C. Interval Work

Metcon (Time)

For Time:

Row 600m

30 HSPU

*Rest 90 Seconds

Row 400m

20 HSPU

*Rest 60 Seconds

Row 200m

10 HSPU

D. Olympic Lifting

Snatch (3-3-3-2-2-2-2)

E. Strength

Back Squat

F. Embrace the Suck

Metcon (5 Rounds for time)

5 Rounds

Swim 100m

Rest 1:1

Is it your goal to make it to the Games this year? Make this piece happen.

G. Accessory

10 Rounds

Sled PUSH 10m (Sled +90/50lbs)

Rest 30 Seconds

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