07.27.2015

CrossFit Worthy – CrossFit

Warm-up

3 Shave & Receive

3 Clean First Pulls + High Hang Power Clean

3 Power Clean + Front Squat

3 Split Jerk

Weightlifting

1): Power Clean + Jerk (5×2(1+1); @ 80%; 2:00 Rest)

2): Front Squat (50%x5, 60%x3, 70%x2, 75%x1, 80%xAMAP; 2:00 rest )

Metcon

3): Metcon (AMRAP – Reps)

AMRAP in 10:00

A1: 20 OH Walking Lunge

A2: Pull Ups (score)

A3: Burpees (score)
Count TOTAL team reps of burpees and Pull Ups. Teams, try to beat each other!!

Strength Accessory

Swing – EMOM:

9-9-9-9-9 @124/88#

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