CrossFit Worthy – CrossFit
Warm-up
4 Rds:
:15 Lunges
:15 Mountain Climbers
:15 Jumping Lunge
:15 Tripod Plank
Metcon
1): Metcon (Time)
For Time:
21-15-9
Ring Push Ups (from box)
Db Push Jerk (Moderate)
Kb Swings 88/70#
10:00 Time Cap
Weightlifting
With an empty bar:
3 Shave and Receive
3 High Hang Clean
3 Paused Power Clean
3 Paused Jerk
2): Power Clean and Jerk (Start empty, build; EMOMx10)
3): Front Squat (5×8; E2M; )
Start at something that starts to feel heavy and build as you see fit. Keep sets fast!
Strength Accessory
*Hollow Rocks; Tabata