WOD 550

Main – CrossFit

A.
D.
C.

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A. Warm-Up

3 Slow Rounds

50 Double-unders

20 OH Walking Lunges with an empty bar

B. Met-Con

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

Run 300m

7 Hang Power Snatch 135/95lbs

C. Interval Work

C: Metcon (Time)

For Time:

21 Assault Bike Calories

21 Toes to Bar

Rest 30 Seconds

18 Assault Bike Calories

18 Toes to Bar

Rest 30 Seconds

15 Assault Bike Calories

15 Toes to Bar

Rest 30 Seconds

12 Assault Bike Calories

12 Toes to Bar

Rest 30 Seconds

9 Assault Bike Calories

9 Toes to Bar

Rest 30 Seconds

6 Assault Bike Calories

6 Toes to Bar
Rx Plus = Assault Bike

Rx = Row

D. Olympic Lifting

D: Clean and Jerk (1-1-1-1)

E. Strength

E: Overhead Squat (3-3-3-2-2-1)

F. Mental Work

F: Metcon (4 Rounds for time)

Every 5 Minutes for 20 Minutes (4 Rounds)

Row 1K

G. Accessory

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

These are all standing still. Get down safely each rep.

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