CrossFit Worthy – CrossFit

Warm-up

3x

100m Row/Run (if you don’t mind going outside)

10 Ring Rows

10 Ring Pushups

10 Goblet Squats

Metcon

1): Metcon (AMRAP – Reps)

:30 on/1:30 off x 16 Rds

* 4 Rds: Prowler Hi/Lo @90/50#

* 4 Rds: Air Bike

* 4 Rds: Burpee

* 4 Rds: Kb Swing 88/70#
No counting, just work HARD!

Skill Development

EMOM x 5:00

5 MU Transitions