06.09.2015

CrossFit Worthy – CrossFit

Warm-up

4x

6 Ring Rows

6 HSPU

25 DU

Weightlifting

1): Shoulder Press (3×3; @ 90%; 2:00 rest)

Last set go for more reps if you have it in the tank and they are quality.

2): Pendlay Row (3×3; @ Moderate Weight (+5-10#); 2:00 rest )

Last set go for more reps if you have it in the tank and they are quality. That means DRIVE those shoulders blades together HARD!

Metcon

3): Metcon (Calories)

:15 on/1:15 off x 16 Rds

* 4 Rds: Prowler Hi/Lo @90/50#

* 4 Rds: Target Burpee 6″

* 4 Rds: Air Bike

* 4 Rds: Ball Slam 30/20#
No counting, just work HARD!

Skill Development

EMOM x 5:00

5 MU Transitions

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