CrossFit Worthy – CrossFit

Warm-up

3x

100m Run

3 Burpee

6 Empty Bar Thrusters

9 Short Box Jump

Cap of 10:00

Metcon

1): Metcon (Time)

For Time:

A1: 21 Burpee Over Bar

A2: 21 Burpee Over Bar

A1: 15 Box Jump overs 24″

A2: 15 Box Jump overs

A1: 9 Thrusters 135/95#

A2: 9 Thrusters
7:00 CAP

Rest 10:00

2): Metcon (Time)

For Time:

40 Over the Shoulder 50/30#

50 Wall Ball 20/14#

60 Pull Ups

70 American Kb Swings 53/35#

800m Row
12:00 CAP

*You and your partner will portion the work any way you want to get through the work.

Strength Accessory

200m Farmer’s Walk – AHAP