WOD 555

Main – CrossFit

Mandatory Work, in suggested order:
A.
G.
D.
F.
Then choose TWO more pieces of the three remaining.

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A. Warm-Up

3 Slow Rounds

Row 500m

25 Empty Bar OHS

B. Met-Con

B: Metcon (Time)

3 Rounds

16 Burpees to 6″ Target

12 Power Snatch 135/95lbs

C. Interval Work

C: Metcon (No Measure)

EMOM for 10 Minutes

25 Double-unders

4 Muscle-ups

Both movements every minute

D. Olympic Lifting

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

E. Strength

E: Thruster (3-3-3-2-2-1)

F. Embrace the Suck

F: Metcon (4 Rounds for time)

Every 5 Minutes for 20 Minutes (4 Rounds)

Run 800m

G. Accessory

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

Start static for each box jump (No steps, no bounding). Be explosive. Make sure you are adjusting percentages on these if you find a new 1RM in the 7×1 work.

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