CrossFit Worthy – CrossFit

Warm-up

3x

100m Run

5 Paused Goblet Squats

5 Kb Swings

Weightlifting

1): Paused Front Squat (5×3; @ 75%; E2:00)

Pause for :02-:03 on each rep.

2): Romanian Dead Lift (5-5-5-5-5; E2:00 )

Metcon

3): Metcon (Time)

For Time:

300 Cal Team Row

*In a team of 4 rack up 300 cals as fast as possible

Strength Accessory

200m Farmer’s Walk – AHAP