CrossFit Worthy – CrossFit
Warm-up
2 Rounds of
:15 Jumping Jack
:15 Squat
:15 Mountain Climber
:15 Jump Squat
Metcon
A): Metcon (Time)
For Time:
Swing: 2-20 x 2
Push Up: 1-10 x 1
Ball Slam: 2-20 x 2
Box Jump: 1-10 x 1
Wall Ball: 2-20 x 2
10:00 CAP
Weightlifting
Then with an empty bar:
3 Snatch Pull
3 High Hang Power Snatch
3 Hang Power Snatch
3 Power Snatch
3 High Hang Snatch
B): Power Snatch + High Hang Snatch (EMOM x 10:00)
start with an empty bar and build.
C): Back Squat (5×2, E2M)
Start at something that starts to feel heavy and build as you see fit. Keep sets fast!
Skill Development
Arch/Hollow Swing on bars; 3×20