CrossFit Worthy – CrossFit
Warm-up
10 Goblet Squats w/ band
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3 Shave & Receive
3 Pull Unders
3 Clean First Pulls + High Hang Clean
3 Clean
3 Split Jerk
Weightlifting
1): Power Clean + Front Squat + Jerk (Work up to a max for the complex; 12:00)
2): Back Squat (Work up to a 3rm; 12:00)
Make this a max for the day, not overly maximal. Use a rack.
3): Weighted Pull-ups (Work up to a 1rm; 12:00)
Strength Accessory
Swing – EMOM:
8-8-8-8-8 @124/88#