CrossFit Worthy – CrossFit
Warm-up
3x
5 Sots Press
4/4 Duck Walks
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3 Tall Snatch
3 1st Pulls + High Hang Snatch
3 Hang Snatch
3 Snatch
Weightlifting
1): Hang Snatch + Snatch (Work up to a max for the complex; 10:00)
2): Deadlift (Work up to a 1rm; 10:00)
Metcon
3): Deadlift + Hang Power Clean + Front Squat + Thruster (E1:30 x 8 Rounds; 1 Dl + 1 HPCl + 1 FS + 1 THR)
*(start fairly light and try to add)
Strength Accessory
You have 15:00 to get through:
*MU Transitions: 10
*Ring Support – :20/: 10 x 8
*Ring Bottom – :20/: 10 x 8