CrossFit Worthy – CrossFit
Warm-up
3x
5 HSPU
10 Ring Rows
20 DU
Weightlifting
1): Push Press (7-7-7-7-7; Build to the heaviest 7; rest 2:00)
2): Weighted Chin Ups (7-7-7-7-7; Build to the heaviest 7; rest 2:00)
Metcon
3): Metcon (AMRAP – Reps)
Partner AMRAP in 9:00
Manmakers – You choose weight
*With DBs in hands, drop into a push up on the DBs, push into the top of push up position, and perform a 1 arm row per hand where the elbow travels much higher than the back. Then pull legs in and perform a squat clean thruster with DBs to complete one rep.
Strength Accessory
*Swing – EMOM:
12-12-12-12-12 @124/88#