WOD 544

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

Assault Bike .5 Miles

3 Strict Muscle-ups

B. Met-Con

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 Minutes

4 Deadlifts 275/185lbs

7 Lateral Bar Burpees

10 Wallballs 20/14lbs

C. Interval Work

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

Run 200m

15 Toes to Bar

Rest 1 Minute

D. Olympic Lifting

D: Snatch (1-1-1-1)

E. Strength

E: Front Squat (1-1-1-1)

F. Embrace the Suck

F: Metcon (3 Rounds for calories)

AMRAP 5 Minutes

Row for Calories

Rest 5 Minutes

AMRAP 3 Minutes

Row for Calories

Rest 3 Minutes

AMRAP 1 Minute

Row for Calories

G. Accessory

Nothing Today

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