10.28.2015

CrossFit Worthy – CrossFit

Warm-up

4 Rds:

:15 Lunges

:15 Mountain Climbers

:15 Jumping Lunge

:15 Tripod Plank

Metcon

1): Metcon (Time)

For Time:

21-15-9

Ring Push Ups (from box)

Db Push Jerk (Moderate)

Kb Swings 88/70#
10:00 Time Cap

Weightlifting

With an empty bar:

3 Shave and Receive

3 High Hang Clean

3 Paused Power Clean

3 Paused Jerk

2): Power Clean and Jerk (Start empty, build; EMOMx10)

3): Front Squat (5×8; E2M; )

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

Strength Accessory

*Hollow Rocks; Tabata

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