WOD 549

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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Warm-up

Slow 21-15-9

Assault Bike Calories

GHD Sit-ups

B. Met-Con

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 5 Minutes

10 Thrusters 135/95lbs

Row 200m

C. Interval Work

C: Metcon (Time)

3 Rounds

Run 400m

15 Burpees to 6″ Target

10 Muscle-ups

*Rest 2 Minutes

D. Olympic Lifting

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

E. Strength

E: Deadlift (1-1-1-1)

F. Mental Work

F: Metcon (Calories)

Max Calories on rower in 4 minutes

Rest 4 Minutes

Max Calories on rower in 3 minutes

Rest 3 Minutes

Max Calories on rower in 2 minutes

Rest 2 Minutes

Max Calories on rower in 1 minutes

G. Accessory

Nothing Today

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