CrossFit Worthy – CrossFit
Warm-up
*5 Goblet Squats W/ Band
*3/3/3 Snatch Press W/ PVC
Then with an empty bar:
3 Snatch Pull
3 High Hang Power Snatch
3 Hang Power Snatch
3 Power Snatch
Weightlifting
A): Hang Power Snatch + Power Snatch (EMOM x 10:00)
start with an empty bar and build.
B): Back Squat (5×8, E2M)
Start at something that starts to feel heavy and build as you see fit. Keep sets fast!
Metcon
C): Metcon (AMRAP – Reps)
12:00
:20on/:10 off for 24 rounds
OH Jumping Lunges
Burpees
GTO