WOD 538

Main – CrossFit

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A. Warm-Up

5 Slow Rounds

3 Low Hang Squat Cleans 135/95lbs

9 Bar Facing Burpees

B. Met-Con

Nothing Today

C. Interval Work

C: Metcon (Time)

For Time:

Rx Plus

4 Rounds

Sprint 100m

10 Unbroken CTB Pull-ups

Rest 2 Minutes

3 Rounds

Sprint 100m

10 Unbroken CTB Pull-ups

Rest 2 Minutes

2 Rounds

Sprint 100m

10 Unbroken CTB Pull-ups

*All rest comes after all rounds are completed. 4 rounds, rest, 3 rounds, rest, 2 rounds.

Rx = Pull Ups

D. Olympic Lifting

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

E. Strength

F. Embrace the Suck

Nothing Today

E: Push Press (10-10-10-10)

F. Embrace the Suck

Nothing Today

G. Accessory

G1. Static Box Jump 7×1 @90% or more

Start at 90% work up if it’s smooth

G2. 8 Rounds

Sled PULL 50m (Sled + 70/40lbs)

Rest 1 Minute

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