CrossFit Worthy – CrossFit

Warm-up

6x

4 HSPU

7 Ring Rows

20 DU

Weightlifting

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

2): Weighted Chin Ups (1-1-1-1-1; Build to the heaviest 1; rest 2:00)

Metcon

3): Metcon (AMRAP – Reps)

AMRAP in 9:00

A1: Row 150m

A2: Swing (Score) 53/35#

A3: Slam (Score) 30/20

Strength Accessory

*Swing – EMOM:

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