CrossFit Worthy – CrossFit
Warm-up
10 Goblet Squats
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3 Shave & Receive
3 Pull Unders
3 Clean First Pulls + High Hang Power Clean
3 Power Clean
3 Split Jerk
Weightlifting
1): Power Clean + Jerk (5×4(1+1); @ 70%; 2:00 Rest)
2): Front Squat (10×4; @ 67.5%; E1:20 )
Metcon
3): Metcon (AMRAP – Reps)
AMRAP in10:00
A1: 200m Row
A2: Burpees (score)
A3: DU (score)
Count your own individual reps.
Strength Accessory
Swing – EMOM:
8-8-8-8-8 @124/88#