WOD 540

Main – CrossFit

Mandatory Work, in suggested order:
Then choose TWO more pieces of the three remaining.

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A. Warm-Up

5 Slow Rounds

10 Calorie Row

15 GHD Sit-ups

B. Met-Con

B: Power Elizabeth (Time)

For Time:

“Power Elizabeth”


Power Clean 135/95

Ring Dip

C. Interval Work

C: Metcon (4 Rounds for reps)

4 Rounds

In three minutes:

Row 600m

Max Muscle-ups in remaining time

*Rest two minutes between rounds

D. Olympic Lifting

D: Clean and Jerk (1-1-1-1)

E. Strength

E: Overhead Squat (3-3-3-2-2-1)

F. Embrace the Suck

F: Metcon (8 Rounds for time)

Every 3 Minutes for 24 Minutes

(8 Rounds)

Run 400m

Run AFAP each interval.

G. Accessory

Box Jump 8×3 @70% of your max height box jump

These are all standing still. Get down safely each rep.

Categories WOD

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