CrossFit Worthy – CrossFit
Warm-up
3 Rds:
100m Row/.1M AB
10 Thruster
5-10 Upper Body Pull
10:00 CAP
Metcon
1): Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
*Thrusters should be Medium/light. Tough but close to all sets unbroken.
*Pull Ups can be scaled to;
Jumping Pull Ups – The point is to move fast with a BIG output.
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