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03.14.2015

CrossFit Worthy – CrossFit

Warm-up

3 Rounds:

5 Pulls

5 Pushes

5 Goblet Squats

20 DU

*Each round move to a harder movement for the push and the pull.

Metcon

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

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