WOD 595

Main – CrossFit

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A. Warm-Up

A. Primer*

3 Rounds

10 Box Jumps 30/26″

Row 200m

*Primers are meant to be done at a high intensity to spike the heart rate, so that after you let it settle back down, your endocrine system is ready for the real work. You will want to be loose and mobilized prior to your primer.

B. Met-Con

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

40 Wallballs 20/14lbs.

30 Burpees to 6″ Target

20 Power Snatch 135/95lbs

C. Interval Work

C: Metcon (3 Rounds for reps)

AMRAP 3 Minutes

6 Muscle-ups

12 Deadlifts 225/155lbs.

*Rest 90 Seconds

AMRAP 3 Minutes

4 Muscle-ups

8 Deadlifts 275/185lbs.

*Rest 90 Seconds

AMRAP 3 Minutes

2 Muscle-ups

4 Deadlifts 315/205lbs.

F. Mental Work

F: Metcon (3 Rounds for time)

3 Rounds

Row 50 Calories*

50 Double-unders

Rest 2 Minutes

*Should be significantly faster than the pace you have used on open workout 14.4 in the past.

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