10.12.2015

CrossFit Worthy – CrossFit

Warm-up

*5 Goblet Squats W/ Band

*3/3/3 Snatch Press W/ PVC

Then with an empty bar:

5 Snatch Deadlift [Pull]

5 High Hang Power Snatch

5 Hang Power Snatch

Weightlifting

A): Hang Power Snatch (EMOM x 10, 3 reps)

start with an empty bar and build.

B): Back Squat (5×12, E2M)

Start at 60% and build as you see fit. Keep sets fast!

Metcon

C): Metcon (No Measure)

12:00

:20on/:10 off for 24 rounds

Burpees

Ball Slams 50/30#

DU

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