10.10.15

CrossFit Worthy – CrossFit

Warm-up

3:00 TAG

5:00 AMRAP:

10 Ring Rows

10 Thrusters (empty bar)

10 Strict Toes to Bar

Metcon

Step 1: Pick a partner

Step 2: Decide who will go first

Step 3: Complete partner 1’s workout

Step 4: rest 5:00

Step 5: Complete partner 2’s workout

Step 6: High Fives all around!

Metcon (AMRAP – Reps)

Partner 1:

10:00 AMRAP

50 Wall Ball

50 Hang Power Cleans 40-50%

50 T2B

50 Slam Balls 30/20#

(may complete in any order)

Partner 2:

MUST hold a plank/superman/hollow body while partner 1 is working. If caught not holding, teams will run a lap around the gym.

Rest 5:00

Partner 2 now does the work while partner 1 holds a plank/superman/hollow body.

Post Workout

Have a fabulous weekend!!!

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