WOD 559

Main – CrossFit

Mandatory Work, in suggested order:
A.
E.
D.
B.
F.

View Public Whiteboard

A. Warm-Up

4 Slow Rounds

Run 200m

15 “Russian” KB Swings

B. Met-Con

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 5 Minutes

10 Shoulder to OH 135/95lbs

10 Box Jump Overs 24/20″

C. Interval Work

C: Metcon (Time)

4 Rounds

Assault Bike 20 Calories

20 CTB Pull-ups

Rest 90 Seconds

D. Olympic Lifting

D: Snatch (1-1-1-1-1-1-1)

E. Strength

Nothing Today

F. Embrace the Suck

F: Metcon (Time)

Row 50 Calories

Rest 2 Minutes

Row 40 Calories

Rest 2 Minutes

Row 30 Calories

Rest 2 Minutes

Row 20 Calories

G. Accessory

Nothing Today

10am Community WOD

Metcon (Time)

“Mike Special”

50-40-30-20-10

Wall Balls

Sit Ups

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