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9/1/2017

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Announcements

Labor Day Hours: 9:30 teamer

Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

3x Back Squat (50/60/70%)

5x Ring/Bar Arch to Hollow Swings

:30 Jump Rope (Doubles/Singles)

Weightlifting

Pause Squat

5×2 Pause Back Squat

-@ 80% of 1RM Front Squat

-:03 Pause @ Bottom Depth

-2:00 Rest between sets

Metcon

Metcon (Time)

10 Rounds:

3x Ring Muscle-Ups

20x Double-Unders

4x Power Cleans (185/125)

*20:00 Time Cap
Scaling Options:

RMU = CTB / Pull-Ups

DU = 20x Singles + 5x Burpees

PC = Load (155/105) (135/95)