MisFit 527

Main – CrossFit

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

Complete the following at a controlled pace:

75 Double-unders

15 Burpee Box Jump-overs 20/16″

50 Double-unders

10 Burpee Box Jump-overs 20/16″

25 Double-unders

5 Burpee Box Jump-overs 20/16″

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

B. Met-Con

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

Run 800m

30 Pull-ups

20 Push Jerk 135/95

Rx Plus = 30mins

B1: Metcon (Time)

7 Rounds for time of:

7 Push Jerks 135/95

7 Pull Ups

7 Burpees

C. Interval Work

C: Metcon (Time)

10 Rounds

Row 10 Calories

10 Alternating Pistols

Rest 30 Seconds

D. Olympic Lifting

D: Snatch (3-3-3-2-2-1)

E. Strength

E: Deadlift

F. Embrace the Suck

4 Rounds

Assault Bike 20 Calories

Rest two minutes

G. Accessory

G: Metcon (AMRAP – Reps)

Death by strict pull-ups with 10/5lbs vest(Rx Plus)

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