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04.15.2015

CrossFit Worthy – CrossFit

Warm-up

3x

6/6 Half Kneeling SA Press

6/6 SA Ring Row

6/6 Overhead Walking Lunge (25/15# plate)

Weightlifting

1): Weighted Pull-ups (8×3; you pick Int. poison; 1:45 rest)

Try to take these a little heavier than last week when you did 4 reps. Even 2.5-5# will be enough.

Last set go for more reps if you have it in the tank. Yes kip these out.

2): Weighted Dips (8×3; you pick Int. poison; 1:45 rest)

Try to take these a little heavier than last week when you did 4 reps. Even 2.5-5# will be enough.

Last set go for more reps if you have it in the tank. Yes kip these out.

Metcon

E2:00 x 5 Rds:

3): Front Rack Lunge (3/3; @ 55%)

These are based off of your Front Squat. If warming up you cannot perform 55%, then find a weight that you can handle.

Perform these by stepping back into the lunge.

Metcon (Weight)

10 Ball Slams

Strength Accessory

*Swing – EMOM:

12-12-12-12-12 @124/88#

*Rev. Hyp – 3×15

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