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): High Hang Snatch + Hang Snatch + Snatch (5x(1+1+2); @ 70%; 2:00 Rest)

2 Snatches at the end.

2): Back Squat (10×5; @ 60%; E:50 )

Metcon

3): Metcon (AMRAP – Rounds and Reps)

AMRAP in12:00

A1: 20 Wall Ball

A2: DU (score)

Strength Accessory

Swing – EMOM:

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