WOD 577

Main – CrossFit

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A. Warm-Up

Slow 8 minute AMRAP

250m Row

10 Push Jerks

C. Interval Work

C: Metcon (Time)

For Time:

5 Rounds

20 Wallballs 20/14lbs

20 KB Swings 53/35lbs

Rest 60 Seconds

F. Embrace the Suck

F: Metcon (Time)

For Time:

3 Rounds

25 Burpees to 6″ Target

100 Double-unders

*rest 90sec

Rx Plus = 4 Rounds

G. Accessory

G: Metcon (AMRAP – Reps)

Every 20 secs until failure

1 Strict Chest to Bar Pull Up

30 rep cap*

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