Mjolnir: Are you worthy

 In Crossfit


CrossFit Cirencester – CrossFit

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Extra Notes

“Whosoever holds this hammer, if he be worthy, shall possess the power of Thor.”

Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Extra Notes

Warm up clean to opening weight

Metcon (Time)

For time:

9 Power Clean & Jerk (60/45kg)

42 Pull-Ups

7 Power C&J

30 Pull-Ups

5 Power C&J

18 Pull-Ups

Rest 5 minutes, and then…

Conditioning

Three sets of:

Band Pull aparts x25

Rest as needed

Prone Chinese Planks up to 60 seconds

Rest as needed

Mjolnir (Time)

In teams of 5, complete 3 sets each of:

30 Calorie Row

30 Burpees

30 Sit-Ups

30 Wall Ball Shots 20/16lb

Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

Race to the Hammer and take on the power of Thor

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