CrossFit Worthy – CrossFit
Warm-up
30 Goblet Squats
20 Snatch Press Unders
10 Duck Walks
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3 High Hang Muscle Snatch
3 Snatch Balance
3 1st Pulls + High Hang Snatch
3 Snatch
Weightlifting
1): Snatch (7×1; @ 82.5%+; 2:00 Rest)
2): Back Squat (4×3; @ 82.5%; 2:00 rest)
Last set, push a few extra reps if they are there. If you slow down, stop. No where near failure.
Metcon
3): Metcon (AMRAP – Reps)
3x
Max Pushups 1:00
Max Strict Pull Ups 1:00
Pull ups can be anyway. Chin up, Pull up, Mix grip.