10.30.2015

CrossFit Worthy – CrossFit

Warm-up

5 Goblet Squats w/ Band

10 OHS w/ Band

10 Banded Good Mornings

Weightlifting

1): Overhead Squat (5×5; E2M; )

Start where ever and build as you see fit. Keep sets fast!

2): Sumo Deadlift (5×5; E2M; )

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

Metcon

3): Metcon (Time)

3 RFT:

30 DU

15 Pull Ups

15 Thrusters @ 95/65#
10:00 Time Cap

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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