WOD 541

Main – CrossFit

Mandatory Work, in suggested order:
A.
E.
D.
C.
Then choose ONE more piece based on your weaknesses (B, F, or G)

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A. Warm-Up

Slow 10 Minute AMRAP

Row 500m

20 OHS w/Empty Bar

5 Strict HSPU

B. Met-Con

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

15 Burpees to 6″ Target

12 Push Jerk 155/105lbs

9 Muscle-ups

Rx = C2B Pull Ups

C. Interval Work

C: Metcon (3 Rounds for time)

3 Rounds

Run 400m

75 Double-unders

15 Strict HSPU

Rest 3 Minutes

D. Olympic Lifting

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

E. Strength

E: Back Squat (2-2-2-2-2-2-2-2-2-2)

F. Embrace the Suck

F: Metcon (3 Rounds for distance)

3 Rounds

Swim Max Distance in five minutes

Rest 3 Minutes

Is it your goal to make it to the Games this year? Make this piece happen. Compare distances to week 1.

G. Accessory

6 Rounds

Sled PULL 75m (Sled +70/40lbs)

Rest 90 Seconds

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