CrossFit Worthy – CrossFit

Warm-up

6x

3 HSPU

6 Ring Rows

15 DU

Weightlifting

1): Push Press (3-3-3-3-3; Build to the heaviest 3; rest 2:00)

2): Weighted Chin Ups (3-3-3-3-3; Build to the heaviest 3; rest 2:00)

Metcon

3): Metcon (AMRAP – Reps)

Team AMRAP in 9:00

A1: 20 Wall Ball

A2: Push Ups

A3: Pull Ups
Don’t Rip!!!

Strength Accessory

*Swing – EMOM:

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