WOD 537

Main – CrossFit

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

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A. Warm-Up

Slow 10 Minute AMRAP

10 Assault Bike Calories

20 Overhead Walking Lunges with an empty bar

B. Met-Con

B: Metcon (Time)

10 Rounds

Row 500m

10 OHS 145/100lbs

5 Strict HSPU

C. Interval Work

C: Metcon (Time)

For Time:

4 Rounds

20 Burpees to 6″ Target

20 Toes to Bar

Rest 1 Minute

D. Olympic Lifting

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

E. Strength

E: Deadlift (10-10-10-10)

F. Mental Work

10 Rounds

Sprint 50m

Rest is walk back to starting line. Be smart about warming up before these, especially your hips and hamstrings.

G. Accessory

Nothing Today

Categories WOD

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