WOD 556

Main – CrossFit

Mandatory Work, in suggested order:
A.
E.
D.
C.
Then choose ONE more piece based on your weaknesses (B, F, or G)

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A. Warm-Up

3 Rounds

Row 2 Minutes

7 Strict Ring Dips

B. Met-Con

B: Metcon (Time)

5 Rounds

15 Dumbbell Thrusters 45’s/25’s

Run 200m

12 GHD Sit-ups

C. Interval Work

C: Metcon (Time)

8 Rounds

Row 300m

4 Strict HSPU

8 Kipping HSPU

Rest 1 Minute

D. Olympic Lifting

D: Snatch (3-3-3-2-2-2-2)

E. Strength

E: Front Squat (10-10-10-10)

F. Mental Work

F: Metcon (4 Rounds for distance)

3 Rounds

Max distance swim for meters in five minutes

Rest 3 Minutes

G. Accessory

10 Rounds

Sled PUSH 10m (Sled +130/70lbs)

Rest 30 Seconds

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