CrossFit Worthy – CrossFit

Warm-up

4x

20 DU

6 Ring Rows

6 Push ups

:20 Hollow Body

Skill Development

10:00

*Rope Climb technique work

–> Tech. work and rep accumulation

Metcon

1): Metcon (Calories)

:20 on/1:40 off x 16 Rds

* 4 Rds: Split Jumps

* 4 Rds: Target Burpee 6″

* 4 Rds: Air Bike

* 4 Rds: no squat wall ball 30/20#
No counting, just work HARD!