CrossFit Worthy – CrossFit

Warm-up

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 Hang Snatch + OHS

Weightlifting

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

2): Thruster (Work up to a 3rm; 12:00)

Metcon

3): Pulling JT (Time)

For Time:

21-15-9

C2B

Strict Chin Ups

Ring Rows
10:00 CAP

Strength Accessory

Swing – EMOM:

9-9-9-9-9 @124/88#