MisFit 529

Main – CrossFit

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

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A. Warm-Up

Slow 8 Minute AMRAP

Run 100m

10 Empty Bar Thrusters

Use the warm-ups in cycle 2 to mentally accept what bitch work feels like. Keep the intensity fairly low, but get used to the work.

B. Met-Con

B: Metcon (Time)

5 Rounds

10 Thrusters 95/65lbs

3 Ring HSPU

Rx = HSPU

C. Interval Work

C: Metcon (AMRAP – Reps)

AMRAP 10 Minutes

50 Double-unders

5 Muscle-ups

Rest 30 Seconds

D. Olympic Lifting

D: Snatch

E. Strength

E: Deadlift

F. Embrace the Suck

F: Metcon (Calories)

EMOM 20 Minutes

Max Calories on the rower in 30 seconds

Score is total calories

G. Accessory

Nothing today

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