CrossFit Worthy – CrossFit

Warm-up

3x

100m Run

(with an empty bar)

3 Deadlift

3 Hang Power Clean

3 Push Press

3 Back Squat

Weightlifting

1): Paused Back Squat (4×5; @ 65%; E2:00)

Pause at bottom of squat
Pause for :02-:03 on each rep.

2): Deadlift (5-5-5-5-5; E2:00 )

Metcon

3): Metcon (AMRAP – Reps)

OTM x 10:00

odd- 20-30 Wall Ball

even- 10 K2E

Strength Accessory

200m Farmer’s Walk – AHAP