10.19.2015

CrossFit Worthy – CrossFit

Warm-up

*5 Goblet Squats W/ Band

*3/3/3 Snatch Press W/ PVC

Then with an empty bar:

3 Snatch Pull

3 High Hang Power Snatch

3 Hang Power Snatch

3 Power Snatch

Weightlifting

A): Hang Power Snatch + Power Snatch (EMOM x 10:00)

start with an empty bar and build.

B): Back Squat (5×8, E2M)

Start at something that starts to feel heavy and build as you see fit. Keep sets fast!

Metcon

C): Metcon (AMRAP – Reps)

12:00

:20on/:10 off for 24 rounds

OH Jumping Lunges

Burpees

GTO

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