CrossFit Worthy – CrossFit

Warm-up

3-5 Goblest Squats W/ Band

5-10 Banded OHS

10 Banded Good Mornings

Weightlifting

1): Overhead Squat (45×10; 55×10; 65×10+; E2M )

If you don’t have a 1rm OHS to base of off, use your heaviest Snatch. Either way, Movement on this is king, therefore lighter will probably be better.

2): Romanian Dead Lift (3×10+; 40-50% of Deadlift; E2M)

Metcon

3): Metcon (Calories)

Buddy

OTM x 10:00

odd – Row sprint :30

even – Double Kb FR hold -While partner rows
Cals accumulated between you and your buddy.

Strength Accessory

You have 15:00 to get through:

*MU Transitions: 10

*Ring Pull Ups – 3×10

*Ring Dips – 3×10