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 Power Clean
3 Power Clean
3 Push Jerk
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3 Rds:
100m Row/.1M AB
5 Power Clean + Push Jerk
10:00 CAP
Metcon
1): Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
*C & J’s should be Medium/light, around 40-50%.
CAP of 10:00
Gymnastics
HPSU & Pull up Skill Work – 6:00
2): Metcon (AMRAP – Reps)
EMOM x 10:00
odd – 3-5 Strict HSPU
3-5 Kipping HSPU
even – 5-10 Kipping/Butterfly Pullups
Strength Accessory
You have 15:00 to get through:
*L-Sit – :20/: 10 x 8
*Handle Carry: 200yds – #90/# 70
*Double Under: 100
