WOD 553

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

3 Slow Rounds

Row 600m

20 Empty Bar OHS

7 Strict Ring Dips

B. Met-Con

Nothing Today

C. Interval Work

C: Metcon (5 Rounds for reps)

5 Rounds

30 Seconds Max Double Unders

30 Seconds Max CTB Pull-ups

Rest 1 Minute

D. Olympic Lifting

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

E. Strength

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

F. Embrace the Suck

Nothing Today

G. Accessory

G1. Static Box Jump 7×1 @90% or more

Start at 90% work up if it’s smooth

G2. 6 Rounds

Sled PUSH 20m (Sled + 130/70lbs)

Rest 1 Minute

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