CrossFit Worthy – CrossFit
Warm-up
3-5 Goblest Squats W/ Band
5-10 Banded OHS
10 Banded Good Mornings
Weightlifting
1): Overhead Squat (50×8; 60×8; 70×8+; 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 (3×8+; 45-55% of Deadlift; E2M)
Metcon
3): Metcon (Calories)
Buddy
OTM x 10:00
odd – Row sprint :30
even – Heavy Single Arm Suitcase Hold
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