CrossFit Worthy – CrossFit

Warm-up

3x

5 Sots Press

4/4 Duck Walks

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3 Tall Snatch

3 1st Pulls + High Hang Snatch

3 Hang Snatch

3 Snatch

Weightlifting

1): 3 Position Snatch (Work up to a max for the complex; 10:00)

High Hang, Hang, & Floor

2): Deadlift (Work up to a 3rm; 10:00)

Metcon

3): Metcon (Weight)

EMOMx10:00

5 Power Clean & Power Jerk
*(start at 40% and try to add)

Strength Accessory

You have 15:00 to get through:

*MU Transitions: 10

*Rope Climb: 5

*Ring Support – :20/: 10 x 8

*Ring Bottom – :20/: 10 x 8