10.16.2015

CrossFit Worthy – CrossFit

Warm-up

5 Goblest Squats W/ Band

10 Banded OHS

10 Banded Good Mornings

Weightlifting

1): Overhead Squat (5×10; E2M; )

Start @ 65% and build as you see fit. Keeps sets fast!

2): Sumo Deadlift (5×10; E2M; )

Start at a weight that feels a little heavy, build as you see fit. Keep sets fast!

Metcon

3): Metcon (Time)

For Time:

60 cal Row

30 Burpees

Strength Accessory

You have 15:00 to get through:

*MU Transitions: 10

*Ring Pull Ups – 3×10

*Ring Dips – 3×10

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