WOD 547

Main – CrossFit

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

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A. Warm-Up

4 Slow Rounds

Assault Bike .5 Miles

7 Strict HSPU

B. Met-Con

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Minutes

40 Wallballs 20/14lbs

30 Pull-ups

20 Clean 155/105lbs

10 HSPU

C. Interval Work

C: Metcon (Distance)

4 Rounds

In 3 Minutes:

125 Double-unders

Max Distance HS Walk in remaining time

*Rest 2 Minutes between rounds

D. Olympic Lifting

D: Power Snatch (3-3-3-2-2-1)

E. Strength

E: Deadlift (3-3-3-3-3-3-3-3)

F. Embrace the Suck

F: Metcon (5 Rounds for time)

5 Rounds

Run 300m

*Rest 2 Minutes

G. Accessory

G: Metcon (AMRAP – Reps)

Death by strict pull-ups with 10/5lbs vest

Beat your score from week 2.

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