07.29.2015

CrossFit Worthy – CrossFit

Warm-up

3x

100m Run

(with an empty bar)

3 Deadlift

3 Back Squat

Weightlifting

1): Paused Back Squat (4×3; @ 80%; E2:00)

Pause at bottom of squat
Pause for :02-:03 on each rep.

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

Be sure to pause at the knee on the way up AND down, and keep the bar in your hands till you finish the set, no touching the ground.

Metcon

3): Metcon (Time)

60 Cal Team Air Bike

*In a team of 4 rack up 60 cals as fast as possible
10:00 CAP

Strength Accessory

200m Farmer’s Walk – AHAP

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