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 Hang Power Clean @ mid thigh
3 Jerk
Weightlifting
1): High Hang Power Clean + Hang Power Clean @ mid thigh + Jerk (67.5-77.5% x [1+2+1] x 5; E2M)
2): Front Squat (50×8; 60×8; 70×8+; E2M)
Metcon
3): Metcon (6 Rounds for time)
E:90×6
5 Deadlift @ 185/135#
5 Over Bar Burpees
Move as fast as possible.
Strength Accessory
*Kb Swings – 8-8-8-8-8 124/88#; EMOM
*Hollow Rocks; Tabata