09.02.2014

Main – CrossFit

Warm-up

5 Rds:
5 Press
10 Ring/ Bar Row
10 KB Swing (R)
20 DU

Metcon

CP-Battery

Metcon (Weight)

OTM – 10:00
Odd – L1. 6 C2B
L2. 6 Pull up
L3. 10 kips
L4. 7 Hard Rows
Even – L1. 2 DHSPU
L2. 2 HSPU
L3. 2 Wall Walks
L4. 7 KB/DB Press
Choose one Level for the odd and even. You may mix Levels. i.e. L1 odd, L3 even. Weight is not a true measure, but it will allow you to input comments.

Metcon (Weight)

EMOM x 20:00
3 Burpees AFAP + 1 OHS @ 60%
The OHS will be taken from the floor, and a “squat snatch” will be allowed.

Skill

* Swing
10-10-10-10-10 EMOTM (# 124/# 88)

Snatch From Blocks [Above Knee] (3-3-3-3-3)

Zone 1

20-30:00
Zone 1
Row or Airdyne

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

By providing your phone number, you agree to receive text messages from Worthy Health & Fitness

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!