CrossFit Worthy – CrossFit
Warm-up
3x
Down with Left hand, back on the Right Waiters Walk
7/7 SA Ring Row
7 twisting lunge holding a plate 25/15#
Weightlifting
1): Weighted Pull-ups (5×4; 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 (5×4; 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.
Metcon
E4:00 x 3 Rds:
4/4: Front Rack Lunge (3×4/4; @ 52.5%)
These are based off of your Front Squat. If warming up you cannot perform 52.5%, then find a weight that you can handle.
Perform these by stepping back into the lunge.
Metcon (Weight)
10 Burpees
20 DU