CrossFit Worthy – CrossFit

Warm-up

4 rds:

5/5 SA OH Walking Lunge

10 Band Pull Aparts

Clean & Jerk Warm-up (A) (No Measure)

3 Shave & Receive

3 Pull Unders

3 High Hang Power Clean

3 Hang Power Clean

3 Clean First Pulls

3 Power Clean + Front Squat

3 Split Jerk

Weightlifting

1): Power Clean + Hang Clean + 2 Jerks (10×1; @ 70%+; 1:30 rest)

If while warming up you find 70% to be too challenging, use a lower percentage.

Metcon

2): Metcon (3 Rounds for reps)

2:30 on/2:30 off x 3Rds

5 Clusters 115/80#

5 Burpees
Move fast, but move well. Be SMOOTH!

Strength Accessory

4): Metcon (Weight)

3x

A) 10 Strict Muscle Snatch (empty bar)

B) 10 Banded Face Pulls
This should all take 10:00 or less.