CrossFit Worthy – CrossFit

Warm-up

DUCK FREEZE TAG! – 4:00

Play tag, but must stay in a duck walk. If you are tagged, hold a dead bug until you are unfrozen.

Metcon

Metcon (Time)

In teams of 3

For Time:

120 Burpee

100m run

120 Cal Row

100m run

120 Slam Ball 30/20#

100m run

2 Mile Assault Bike

100m run
A1: Works

A2: Holds a Plate Overhead

A3: Holds a Hollow Body or Plank