WOD 534

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

3 Slow Rounds

Run 400m

20 Overhead Walking Lunge Steps w/ empty bar

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 (AMRAP – Rounds and Reps)

AMRAP 5:00

5 Squat Clean Thrusters 165/110

Sprint 100m

C. Interval Work

C: Metcon (Time)

For Time

Row 1000m

40 CTB Pull-Ups

Rest 2:00

Row 750m

30 CTB Pull-Ups

Rest :90

Row 500m

20 CTB Pull-Ups

Rest :60

Row 250m

10 CTB Pull-Ups

D. Olympic Lifting

D: Snatch (1-1-1-1-1-1-1)

E. Strength

E: Back Squat (1-1-1-1)

F. Mental Work

F: Metcon (Time)

30-25-20-15-10-5

Calories on the Assault AirBike

Rest :90 between sets

G. Accessory

Nothing today

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