CrossFit Worthy – CrossFit


2 Rounds of

:15 Jumping Jack

:15 Squat

:15 Mountain Climber

:15 Jump Squat


A): Metcon (Time)

For Time:

Swing: 2-20 x 2

Push Up: 1-10 x 1

Ball Slam: 2-20 x 2

Box Jump: 1-10 x 1

Wall Ball: 2-20 x 2
10:00 CAP


Then with an empty bar:

3 Snatch Pull

3 High Hang Power Snatch

3 Hang Power Snatch

3 Power Snatch

3 High Hang Snatch

B): Power Snatch + High Hang Snatch (EMOM x 10:00)

start with an empty bar and build.

C): Back Squat (5×2, E2M)

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

Skill Development

Arch/Hollow Swing on bars; 3×20

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