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
