CrossFit Worthy – CrossFit


4 Rds:

:15 Lunges

:15 Mountain Climbers

:15 Jumping Lunge

:15 Tripod Plank


1): Metcon (AMRAP – Reps)

AMRAP in 10:00

A1: 10 Cal Row

A2: Ring Dips (Score)

A3: K2E (Score)


With an empty bar:

3 Shave and Receive

3 High Hang Clean

3 Paused Power Clean

3 Push Jerk

3 Jerk

2): Power Clean + High Hang Clean + Push Jerk + Jerk (Start empty, build; EMOMx10)

3): Front Squat (5×10; E2M; )

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

Strength Accessory

*Hollow/Superman; Tabata

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s