WOD 539

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

Slow 10 Minute AMRAP

30 Double-unders

20 empty bar thrusters

10 Hand-release strict push-ups

B. Met-Con

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 Minutes

Suicide Sprint

30m (15m touch and go)

20m (10m touch and go)

10m (5m touch and go)

3 *Fast Bear Complex* 185/115

*Squat Clean Thruster jerk to back rack thruster jerk*

C. Interval Work

C: Metcon (AMRAP – Rounds)

EMOM 16 Minutes

Even: Row 100m

10 HSPU

Odd: Row 100m

10 Pistols

D. Olympic Lifting

D: Snatch

E. Strength

E: Meathead Total (Total Weight)

F. Embrace the Suck

Row 1k

Rest 3 Minutes

Row 750m

Rest 2 Minutes

Row 500m

Rest 1 Minute

Row 250m

F1: 1000m Row (Time)

Max Effort 1000m Row

F2: 750m Row (Time)

Max Effort 750m Row

F3: 500m Row (Time)

Max Effort 500m Row

F4: 250m Row (Time)

Max Effort 250m Row

G. Accessory

Nothing Today

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