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09.25.2015

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

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