CrossFit Worthy – CrossFit
Warm-up
3:00 TAG
5:00 AMRAP:
10 Ring Rows
10 Thrusters (empty bar)
10 Strict Toes to Bar
Metcon
Step 1: Pick a partner
Step 2: Decide who will go first
Step 3: Complete partner 1’s workout
Step 4: rest 5:00
Step 5: Complete partner 2’s workout
Step 6: High Fives all around!
Metcon (AMRAP – Reps)
Partner 1:
10:00 AMRAP
50 Wall Ball
50 Hang Power Cleans 40-50%
50 T2B
50 Slam Balls 30/20#
(may complete in any order)
Partner 2:
MUST hold a plank/superman/hollow body while partner 1 is working. If caught not holding, teams will run a lap around the gym.
Rest 5:00
Partner 2 now does the work while partner 1 holds a plank/superman/hollow body.
Post Workout
Have a fabulous weekend!!!