09.30.2015

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 Hang Power Clean @ lower thigh

3 Jerk

Weightlifting

1): High Hang Power Clean + Hang Power Clean @ mid thigh + Jerk (62.5-72.5% x [1+2+1] x 5; E2M)

2): Front Squat (55×10; 65×8; 75×5+; E2M)

Metcon

3): Metcon (6 Rounds for time)

E:90×6

5 Clean & Jerk @ 135/95#

5 Burpees
Move as fast as possible.

Strength Accessory

*Kb Swings – 8-8-8-8-8 124/88#; EMOM

*Hollow Rocks; Tabata

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