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08.12.2015

CrossFit Worthy – CrossFit

Warm-up

*10:00

HSPU – skill work

*3 Rds:

100m Row/.1M Air Bike

10 Deadlifts

10 UB Push

Each round add weight to the bar and perform an harder/more difficult push.

CAP of 10:00

Metcon

1): Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
DL should be about 40-50% and pick an appropriate upper body push.

CAP of 10:00

Strength Accessory

You have 15:00 to get through:

*L-Sit – :20/: 10 x 8

*Handle Carry: 200yds – #90/# 70

*Double Under: 100

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