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 1st Pulls + High Hang Snatch

3 Snatch

Weightlifting

1): Hang Snatch + Snatch (Work up to a max for the complex; 12:00)

2): Front Squat + Jerk (Work up to a max (2+1); 12:00)

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

Metcon

3): Metcon (AMRAP – Reps)

AMRAP in 5:00

1st minute: Deadlift 135/95#

2nd minute: Hang Power Clean

3rd minute: Front Squat

4th minute: Push Press

5th minute: Back Squat

Strength Accessory

Swing – EMOM:

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