WOD 543

Main – CrossFit

Friday is the day we pick all of your mandatory work in Cycle 2.

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A. Warm-Up

3 Slow Rounds

50 Double Unders

50ft Empty Bar OH Walking Lunge

B. Met-Con

Nothing Today

C. Interval Work

C: Metcon (Time)

4 Rounds

20 Cal Row

15 Ring Dips

Rest 60sec

Rx Plus = 5 Rounds

D. Olympic Lifting

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

E. Strength

E: Push Press (3-3-3-2-2-1)

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. 10 Rounds

Sled PUSH 10m (Sled + 110/60lbs)

Rest 30 Seconds

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