WOD 537

Main – CrossFit

Mandatory Work, in suggested order:
A.
E.
B.
F.
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

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