11.11.2014

Main – CrossFit

Warm-up

(No Measure)

2x

5 Hang Snatch W/bar

5 Burpees Over Bar

+

2x

5 Power Clean W/bar

10 Ring Rows/Pull Ups

+

2x

5 Box Jump Overs

10 Wall Ball

Metcon

Three Wise Men

Jeremy – Three Wise Men (AMRAP – Rounds and Reps)

AMRAP in 4:00:

5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

10 Burpees Over the Barbell
Rest 2:00

Ben – Three Wise Men (AMRAP – Rounds and Reps)

AMRAP in 4:00 of:

10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)

20 Pull-Ups
Rest 2:00

Beau – Three Wise Men (AMRAP – Rounds and Reps)

AMRAP in 4:00 of:

15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

By providing your phone number, you agree to receive text messages from Worthy Health & Fitness

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!