09.04.2015

CrossFit Worthy – CrossFit

Warm-up

3x

5 Sots Press

4/4 Duck Walks

————————-

3 Shave and Recieve

3 Pull Unders

3 1st Pulls + High Hang Clean

3 Hang Clean

3 Clean

Weightlifting

1): 3 Position Clean (Work up to a max for the complex; 10:00)

High to Low

2): Deadlift (Work up to a 1rm; 10:00)

Metcon

3): Push Press + Push Jerk + Split Jerk (EMOM x 10:00; 1 PP + 1 PJ + 1 SJ)

*(start fairly light and try to add)

*Taken from floor

Strength Accessory

You have 15:00 to get through:

*MU Transitions: 10

*Ring Support – :20/: 10 x 8

*Ring Bottom – :20/: 10 x 8

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