09.09.2015

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 Power Clean

3 Power Clean

3 Push Jerk

————————-

3 Rds:

100m Row/.1M AB

5 Power Clean + Push Jerk

10:00 CAP

Metcon

1): Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
*C & J’s should be Medium/light, around 40-50%.

CAP of 10:00

Gymnastics

HPSU & Pull up Skill Work – 6:00

2): Metcon (AMRAP – Reps)

EMOM x 10:00

odd – 3-5 Strict HSPU

3-5 Kipping HSPU

even – 5-10 Kipping/Butterfly Pullups

Strength Accessory

You have 15:00 to get through:

*L-Sit – :20/: 10 x 8

*Handle Carry: 200yds – #90/# 70

*Double Under: 100

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