WOD 587

Main – CrossFit


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A. Warm-Up

4 Slow Rounds

Row 250m

60ft HS Walk

B. Met-Con

B: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

C. Interval Work

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

10 Lateral Bar Burpees

10 Deadlift 275/185lbs

2 Legless Rope Climbs 15β€²

Rest 1 Minute

D. Olympic Lifting

Nothing Today

E. Strength

E: Power Jerk

15 minutes to find 1RM

F. Embrace the Suck

F: Metcon (4 Rounds for reps)

4 Rounds

60 Double-unders

20 Bar Facing Burpees

1 Max set of muscle-ups*

Rest 90 Seconds

*No resting before muscle-ups to get bigger sets. Transitions between movements should be less than 5 seconds. Push hard.

G. Accessory

Nothing Today

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