06.24.2015

CrossFit Worthy – CrossFit

Warm-up

3x

100m Run

5 Paused Goblet Squats w/ Band

Weightlifting

1): Paused Front Squat (5×5; @ 60%; E2:00)

Pause for :02-:03 on each rep.

2): Hovering Paused Deadlift (5-5-5-5-5; E2:00 )

Pause just off of the floor, and at the knee. Position is KING! Don’t add weight if you cannot hold pauses or back position.

Metcon

3): Metcon (AMRAP – Rounds and Reps)

AMRAP in 6:00

100m Run

6 Target Burpees to a 6″ target

Strength Accessory

200m Farmer’s Walk – AHAP

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