WOD 648

Main – CrossFit

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A. Warm-Up

1 Lap Run

30 Bar Facing Burpees

Strength

B: Back Squat (5-5-5-5-5)

Back squat 5×5 @52.5%

No belt, sleeves, or oly’s – Keep rest very short. Beautiful and fast. Until your form is damn near perfect and your speed is lightning fast, there is no point in going really heavy. Use this cycle to turn yourself into an expert on the movements and you will be blown away by the results when get get back to 90% plus.

Met-Con

C: Metcon (Time)

3 Rounds

6 Clean and jerk 165/110lbs

Run 400m

6 Clean and jerk 165/110lbs

*Rest 2 minutes

Gymnastics

C: Metcon (AMRAP – Reps)

‘Death by HSPU’

With a continuously running clock do one HSPU the first minute, two HSPU the second minute, three HSPU the third minute… continuing as long as you are able.

Get out your tape measure and do this with the new HSPU standard.

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