CrossFit Worthy – CrossFit

Warm-up

15 Goblet Squats

15 OHS w/ pvc

15 Thrusters w/ pvc

15 Kb Swings (A)

Metcon

0:00: Metcon (AMRAP – Rounds and Reps)

AMRAP in 9:00:

15 Wall Ball 20/14#

5 Power Cleans 135/95#

3 Overhead Squats 135/95#

18:00: Metcon (AMRAP – Rounds and Reps)

AMRAP in 9:00:

50 DU

15/12 Cal Row

36:00: Metcon (AMRAP – Rounds and Reps)

AMRAP in 9:00:

5 Deadlifts 225/155#

3 Ring MU / 6 Pull ups