CrossFit Worthy – CrossFit

Warm-up

3x

5 Sots Press

4/4 Duck Walks

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3 Shave and Recieve

3 Pull Unders

3 1st Pulls + High Hang Clean

3 Hang Clean

3 Clean

Weightlifting

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

High to Low

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

Try to beat last week!

Metcon

3): Metcon (Weight)

EMOMx10:00

2 Push Press + 1 Push Jerk + 1 Split Jerk
*(start fairly light and try to add)

*Taken from the floor.

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