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9/11/2017

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Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

5x Clean High Pulls

5x Muscle Cleans

5x Front Squats

5x Thrusters

5x Ring Dips

Weightlifting

Squat Clean

15:00 to establish a 5 rep max squat clean, all Reps are to be Touch & Go.

Metcon

Metcon (Time)

3 Rounds:

•500M Row (Sub 2:30)

•20x Wall Balls (20/14)

•10x Ring Dips
Scaling Options:

Row = Distance

WB = Load

Dips = Bar/Box/Push-Ups