CrossFit Worthy – CrossFit

Warm-up

30 Goblet Squats w/ band

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3 Shave & Receive

3 Pull Unders

3 Clean First Pulls + High Hang Clean

3 Clean

3 Split Jerk

Weightlifting

1): Power Clean + Hang Clean + Jerk (5×1; @ 70%; 2:00 rest)

Metcon

2): The Five Frans (5 Rounds for time)

5 Rds: 3:00 on/2:00 off

21-15-9

Thrusters 75/55#

Jumping C2B Pullups

Strength Accessory

Swing – EMOM:

8-8-8-8-8 @124/88#