CrossFit Worthy – CrossFit

Warm-up

5 Goblet Squats w/ Band

10 OHS w/ Band

10 Good Mornings w/ bar

Weightlifting

1): Overhead Squat (5×8; E2M; )

Start where ever and build as you see fit. Keep sets fast!

2): Sumo Deadlift (5×8; E2M; )

Start at a weight that feels a little heavy, build as you see fit. Keep sets fast!

Metcon

3): Metcon (AMRAP – Rounds and Reps)

BB Complex @ 185/135# (50-60%)

AMRAP in 10:00

1 DeadLift

1 Clean

1 Front Squat

1 Split Jerk

Strength Accessory

You have 15:00 to get through:

*MU Transitions: 10

*Box Humps – 3×5

*Arch/Hollow Swings – 3×20