WOD 532

Main – CrossFit

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

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A. Warm-Up

A. Warm-Up

3 Slow Rounds

20 Cal Row

20 Push Ups

or

60ft Handstand Walk

B. Met-Con

B1: Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

20 Ground to Overheard

30 Over bar burpees

Run 400m

B2: Metcon (AMRAP – Rounds and Reps)

AMRAP 40:00

20 Power Snatches 135/95

30 Burpee Box Jump Overs 24/24″

40 Calorie Row

C. Interval Work

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

30 Double Unders

10 Calories on Assault AirBike

7 Muscle Ups

Rest :60

D. Olympic Lifting

D: Power Clean (3-3-3-2-2-1)

E. Strength

E: Deadlift (3-3-3-3-3-3)

F. Mental Work

F: Metcon (4 Rounds for time)

4 Rounds

Run 400m

Rest 1:1

G. Accessory

G: Metcon (Time)

Strict Pull-Up Flight Simulator

2-4-6-8-10-12-10-8-6-4-2

Rest as needed. Scale if necessary.

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