CrossFit Worthy – CrossFit

Warm-up

4x

100m Run

20 steps SA Walking Overhead Lunge

Weightlifting

1): Front Rack Lunge (3×3/3; @ 57.5%; E2:00)

Metcon

2): Metcon (AMRAP – Reps)

AMRAP in 15:00

A1: Wall Ball: 15

A2: Supine Ring Row (Score)

A3: Box Jump (Score)

Rest 5:00

3): Metcon (Time)

4RFT:

25 DU

5 Burpees

10:00 Cap