CrossFit Worthy – CrossFit
Warm-up
Monster walk band series
Then with an empty bar:
3 Clean Pull
3 Rack Deliveries
3 High Hang Power Clean
3 Power Clean
3 Dipping Jerk Balance
3 Split Jerk
Weightlifting
1): Power Clean + Split Jerk (3 (PCl & SJ); 5×1(complex); @ 60%; 1:30 rest)
2): Deadlift (5×3; @ 60%; :45 rest)
Metcon
3): Metcon (Time)
Partner WOD –
1/ 1 until all reps are completed:
50 Box Jumps 24/20
50 Snatches 95/65#
Strength Accessory
4): Metcon (Weight)
Swing – EMOM:
12-12-12-12-12 @124/88#
