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09.23.2015

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

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