WOD 597

Main – CrossFit

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A. Warm-Up

Row 1500m

This is a “weakness warm-up”. Focus on form and getting comfortable with the rower for 1000m, if you feel good take it home with some intensity, if it’s rough keep at the same pace.

E. Strength

E: Deadlift (6-5-4-1)

1×6 @60%

1×5 @70%

1×4 @80%

1×1 @90%

B. Met-Con

B: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*sub hspu for double push ups

C. Interval Work

C: Metcon (5 Rounds for reps)

5 Rounds

13 Toes to Bar

*rest 1 minute

Aim for unbroken sets

*score is each unbroken set count (complete all 15)

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