WOD 545

Main – CrossFit

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

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A. Warm-Up

2 Slow Rounds

Row 500m

25 Empty Bar OHS

B. Met-Con

B: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

C. Interval Work

C: Metcon (Time)

5 Rounds

Row 300m

15 CTB Pull-ups

10 Strict HSPU

*Rest two minutes

D. Olympic Lifting

D: Clean (1-1-1-1-1-1-1)

E. Strength

E: Thruster (3-3-3-2-2-1)

F. Embrace the Suck

Every 4 Minutes for 24 Minutes (6 Rounds)

Assault Bike 1 Mile (Men) / .8 Miles (Women)

Bike AFAP each interval

G. Accessory

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

Start static for each box jump (No steps, no bounding). Be explosive. Make sure you are adjusting percentages on these if you find a new 1RM in the 7×1 work.

Categories WOD

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