10.14.2015

CrossFit Worthy – CrossFit

Warm-up

3x

5 Sots Press

4 OH Jump Squats

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3 Shave and Receive

3 High Hang Clean

3 Paused Power Clean

3 Paused Jerk

Weightlifting

1): Paused Power Clean + Paused Jerk (Start empty, build; EMOMx10)

2): Front Squat (5×3; E2M; )

Start around 75% and build as you see fit. Keeps sets fast!

Metcon

3): Metcon (6 Rounds for time)

E:90×6

10 Kb Swings 88/70#

8 Push ups

6 T2B
Move as fast as possible.

Strength Accessory

*Hollow Rocks; Tabata

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