CrossFit Worthy – CrossFit


10 Goblet Squats w/ band


3 Shave & Receive

3 Pull Unders

3 Clean First Pulls + High Hang Clean

3 Clean

3 Split Jerk


1): Power Clean + Hang Clean + Jerk (Work up to a max for the complex; 12:00)

2): Back Squat (Work up to a 5rm; 12:00)

Make this a 5rm for the day, not overly maximal. Use a rack.


3): Metcon (Time)

For Time:


Power Clean + Push Jerk 135/95#

7:00 CAP. Move Fast!!

Strength Accessory

Swing – EMOM:

8-8-8-8-8 @124/88#

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