07.14.2015

CrossFit Worthy – CrossFit

Warm-up

:10/:20 x 8

Headstand Hold – free or wall

Weightlifting

1): Snatch Grip Push Press (5-5-5-5-5; E2:00)

2): Pull-ups (:30 on/:30 off x 10rds )

Hold the top of every rep for a good :02. Strict. Any grip.

Metcon

3): Metcon (4 Rounds for reps)

2:00/2:00 x 4rds

20 DU

5 Strict HSPU

Skill Development

4x

10 Band Pull Aparts

10 Swimmers

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