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