WOD 575

Main – CrossFit

A.
E.
D.
B.
C.
All mandatory on Mondays in Cycle 3.

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A. Warm-Up

Slow 9-Minute AMRAP

15 Empty Bar Overhead Squats

15 Cal Row

B. Met-Con

B: Metcon (Time)

3 Rounds

15 Overhead Squats

15 Pull Ups

Rx Plus = Chest to Bar Pull Ups

C. Interval Work

C: Metcon (4 Rounds for reps)

AMRAP 3 Minutes x 4

10 Rower Facing Burpees

12 Alt Pistols

Row 14 Calories

Rest 90 seconds after each AMRAP. Restart each AMRAP at the beginning.

D. Olympic Lifting

D: Power Clean (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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