08.03.2015

CrossFit Worthy – CrossFit

Warm-up

10 Snatch Press Unders

10 Duck Walks

————————-

3 High Hang Muscle Snatch

3 Tall Snatch

3 1st Pulls + High Hang Snatch

3 Snatch

Weightlifting

1): Hang Snatch + Snatch (5x(1+1); @ 82.5%; 2:00 Rest)

2): Back Squat (6×5; @ 70%; 1:15 rest)

Metcon

3): Metcon (AMRAP – Reps)

AMRAP in 12:00

A1: 20 Walking Lunge w/ ball 50/30# (HVY)

A2: Pull Ups (score)

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

Strength Accessory

Swing – EMOM:

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

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