CrossFit Worthy – CrossFit

Warm-up

4x

6 Ring Rows

6 HSPU

Weightlifting

1): Shoulder Press (3×4; @ 82.5%; 2:00 rest)

Last set go for more reps if you have it in the tank and they are quality.

2): Pendlay Row (3×4; @ Moderate Weight (+5-10#); 2:00 rest )

Last set go for more reps if you have it in the tank and they are quality. That means DRIVE those shoulders blades together HARD!

Metcon

3): Metcon (Calories)

:20 on/1:00 off x 16 Rds

4 Rds: Prowler Hi/Lo @90/50

4 Rds: Air Bike

4 Rds: Burpee

4 Rds: Rower
No counting, just work HARD!

Skill Development

EMOM x 5:00

5 MU Transitions