CrossFit Worthy – CrossFit

Warm-up

10 Goblet Squats

10 Snatch Press Unders

10 Duck Walks

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3 High Hang Muscle Snatch

3 Snatch Balance

3 Dude Pulls

3 Hang Power Snatch

Weightlifting

1): Hang Power Snatch (Work up to a 3rm; 12:00)

2): Overhead Squat (Work up to a 5rm; 12:00)

Make this a 5rm for the day, not overly maximal. Use a rack.

Metcon

3): Metcon (Time)

For Time:

21-15-9

Push Up

Deadlift 225/155#
7:00 CAP. Move Fast!!

Strength Accessory

Swing – EMOM:

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