WOD 570

Main – CrossFit

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A. Warm-Up

5 Slow Rounds

15 Assault Bike Calories

15 Shoulder to OH 95/65

B. Met-Con

B: Metcon (Time)

For Time:

4 Rounds

60 Double-unders

25 Wallballs 20/14lbs

6 Unbroken Muscle-ups

sub 6 chest to bar + 6 ring dips

C. Interval Work

C: Metcon (5 Rounds for reps)

5 Rounds – AMRAP 2 Minutes

12 Box Jumps 24/20″

9 Toes to Bar

6 Thrusters 135/95lbs

Rest 1 Minute between AMRAPs

(Restart AMRAP each time)

D. Olympic Lifting

D: Power Snatch (5-5-5-5-5)

E. Strength

E: Back Squat (5-5-5-5-5)

F. Mental Work

Nothing Today

G. Accessory

Nothing Today

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