WOD 530

Main – CrossFit

A.
G.
D.
B.

Competition WOD
A.
G.
D.
B.
Then choose TWO more pieces of the three remaining.

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A. Warm-Up

3 Slow Rounds

Row 500m

20 Empty Bar OHS

7 Strict Ring Dips

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

B. Met-Con

B: Metcon (Time)

(Rx Plus) 3 Rounds for time of:

7 Burpee Muscle-ups

7 Deadlifts 335/235lbs

(Rx) 3 Rounds for time of:

7 Burpees

7 Chest to Bar

7 Deadlift (75% of Max)
note your 1RM DL and WOD weight ie. 445/333

C. Interval Work

C: Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:

Sprint 200m

10 HSPU

Rest 30 Seconds

D. Olympic Lifting

D: Clean and Jerk

E. Strength

E: Overhead Squat (3-3-3-2-2-1)

F. Mental Work

Every 2 Minutes for 20 Minutes (10 Rounds)

Assault Bike .5/.3 Miles

Bike AFAP each interval.

G. Accessory

G: Height Box Jumps

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