WOD 554

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

A. Warm-Up

3 Slow Rounds

Run 400m

20 Chest to Deck Push-ups

B. Met-Con

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

10 KB Swings 53/35lbs

10 HSPU

10 Toes to Bar

C. Interval Work

C: Metcon (Time)

Row 600m

40 Alternating Pistols

Rest 1 Minute

Row 400m

30 Alternating Pistols

Rest 1 Minute

Row 200m

20 Alternating Pistols

D. Olympic Lifting

D: Snatch

E. Strength

E: Back Squat

F. Embrace the Suck

D: Metcon (AMRAP – Rounds)

AMRAP 15 Minutes

Assault Bike .5 Miles

Rest 1 Minute

G. Accessory

Nothing

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