CrossFit Worthy – CrossFit

Warm-up

2x

200m run

8 Front Squats

8 Good Mornings

Weightlifting

1): Paused Front Squat (3×5; @ 70%; E2:00)

Pause for :02-:03 on each rep.

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

Metcon

3): Metcon (Time)

300 Cal Team Row

*In a team of 4 rack up 300 cals as fast as possible
10:00 CAP

Strength Accessory

200m Farmer’s Walk – AHAP