WOD 548

Main – CrossFit

Mandatory Work, in suggested order:
A.
G1.
D.
E.
C.
G2.
Friday is the day we pick all of your mandatory work in Cycle 2.

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A. Warm-Up

Slow 10 Minute AMRAP

15 Empty Bar Thrusters

Run 100m

10 Hand-release strict push-ups

B. Met-Con

Nothing Today

C. Interval Work

C: Metcon (Time)

7 Rounds

10 Calorie Row

10 Unbroken Toes to Bar

Rest 1 Minute

D. Olympic Lifting

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

E. Strength

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

F. Mental Work

Nothing Today

G. Accessory

G1. Static Box Jump 7×1 @90% or more

Start at 90% work up if it’s smooth

G2. 4 Rounds

Sled PULL 100m (Sled + 70/40lbs)

Rest two minutes

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