CrossFit Worthy – CrossFit

Warm-up

3x

5 Snatch Grip Sots Press

4/4 Duck Walks

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3 Tall Snatch

3 1st Pulls + High Hang Snatch

3 Hang Snatch

3 Power Snatch

3 Rds:

100m Row/.1M AB

5 Power Snatch

10:00 CAP

Metcon

1): Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Snatch should be about 50-60%.

CAP of 10:00

Gymnastics

HPSU Skill Work – 3:00

2): Metcon (AMRAP – Reps)

EMOM x 10:00

3-5 Strict HSPU

3-5 Kipping HSPU

Strength Accessory

You have 15:00 to get through:

*L-Sit – :20/: 10 x 8

*Handle Carry: 200yds – #90/# 70

*Double Under: 100