CrossFit Worthy – CrossFit
30 Goblet Squats w/ band
3 Shave & Receive
3 Pull Unders
3 Clean First Pulls + High Hang Clean
3 Split Jerk
1): Clean and Jerk (7×1; @ 82.5%+; 2:00 rest)
2A): Deadlift (4×3; @ 82.5%; 2:00 rest)
Last set, push a few extra reps if they are there. If you slow down, stop. No where near failure.
2B): Strict Toes-To-Bar (7-10 reps; Immediately after each set of deads)
Last set push out as many T2B as possible.
3): Metcon (AMRAP – Rounds and Reps)
AMRAP in 6:00
15 Thrusters 75/55#
4): Metcon (Weight)
A) 10 Strict Muscle Snatch (empty bar)
B) 10 Banded Face Pulls
This should all take 10:00 or less.