WOD 562

Main – CrossFit


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B. Met-Con

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 4 Minutes

Row 150m

8 Box Jumps 30/24″

Go go go. Get the HR jacked and be done with it.

D. Olympic Lifting

15 minutes to find 1RM Clean and Jerk

D: Clean and Jerk

E. Strength

E: Strict Pull Ups

Max Strict Pull Ups
this score is your best set

E1: Metcon (3 Rounds for reps)

Three rounds of:

1 max set of Strict Pull Ups in 60 Seconds

Rest 60 Seconds

Score is total Strict Pull Ups

*It is NOT max reps in one minute. It is max reps in one max set within the minute.

*Any momentum generated from Hips/Legs not allowed.

*Full range of motion required, full dead hang at the bottom, chin clearly over bar at top.


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