WOD 571

Main – CrossFit

View Public Whiteboard

A. Warm-Up

Slow 7 Minute AMRAP

7 CTB Pull-ups

Row 150m

B. Met-Con

B: Squat Clean Elizabeth (Time)

For Time:

21-15-9

Squat Clean 135/95lbs

Ring Dips

D. Olympic Lifting

D: MisFit Clean Complex (2-2-2-2-2)

Power Clean

Push Jerk

Front Squat

Hang Squat Clean

Split Jerk
5×2 @80-90%

Power Clean/Push Jerk/Front Squat/Hang Squat Clean/Split Jerk. Drop the bar and reset between “reps”.

Percentage is based off 1RM found during test week. Start at 80% and work up if both complexes are smooth.

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