Announcements
Worthy Warriors In-House Competition & Fair-well BBQ this Saturday! First WOD starts at 10am! Sign up by Thursday!
CrossFit Worthy – CrossFit
Warm-up
For 15:00
Row or Bike or DU for 1:00 x 5
in between you will work on:
*10 Donkey Kicks
*3×24′ Handstand Walk
(sub 3×2-4 wall walk if you can’t walk)
Metcon
1): Metcon (Weight)
:30 on/1:30 off x 18Rds
6 Rds Air Bike
6 Rds Row Erg
6 Rds HPSn @ 75/55#
Don’t worry about recording anything, the point is to put your head down and work HARD!
