CrossFit Worthy – CrossFit

Warm-up

30 Goblet Squats

20 Snatch Press Unders

10 Duck Walks

3 High Hang Muscle Snatch

3 Snatch Balance

3 1st Pulls + High Hang Snatch

3 Snatch

Weightlifting

1): Snatch (7×1; @ 87.5%+; 2:00 Rest)

2): Back Squat (3×3; @ 90%; 2:30 rest)

Last set, push a few extra reps if they are there. If you slow down, stop. No where near failure.