CrossFit Worthy – CrossFit

Warm-up

6x

5 HSPU

8 Ring Rows

25 DU

Metcon

1): Baked Beanz (AMRAP – Rounds and Reps)

AMRAP in 6:00

10 cal Row

11 Pull Ups

12 Burpee Box Jumps
Rest 10:00

2): 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#