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

3x

6/6 Half Kneeling SA Press

6/6 SA Ring Row

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

Skill Development

Tech. work – Pull ups

Kip->Toe Tap->Over the gate->Top starts

Metcon

1): Metcon (Time)

Partner WOD –

1/ 1 until all reps are completed:

50 Box Jumps 30/24

50 Pull Ups

50 Burpees