10.20.2015

CrossFit Worthy – CrossFit

Warm-up

Tabata shoulders – A,T, Y, I

E:15x16rds

Plank, superman, side plank R, side plank L

Weightlifting

A): Weighted Chin Ups (8 x 2+; EMOM)

B): Push Press (5×5; E2M)

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

Metcon

C): Metcon (Time)

7 RFT:

3 DL @ 315/225# or 60%

7 T2B

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