CrossFit Worthy – CrossFit

Warm-up

10 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 (Work up to a 3rm; 12:00)

2): Split Jerk (Work up to a 1rm; 12:00)

Make this a 1rm for the day, not overly maximal. Use a rack. Push Jerk if need be.

Metcon

3): Metcon (Time)

For Time:

21-15-9

HSPU

Hang Power Snatch 95/65#
7:00 CAP. Move Fast!!

Strength Accessory

Swing – EMOM:

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