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9/12/2017

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

2x Front Squats (50/70%)

3x Inch Worms

5x Box Jumps (24/20)

2x Front Squats (60/80%)

3x Lateral Step-Ups (Per)

5x Push-Ups

Weightlifting

Front Squat

5×1 Front Squat @ 90% of 1RM.

-Rest 2:00 between sets.

Metcon

Metcon (Time)

5 Rounds:

200M Run

10x Burpees to Target (6″)

10x Box Jumps (24/20)

-2:00 Rest Between Rounds
Scaling Options:

Run = Distance (Sub 1:00)

BtT = Burpees

BxJ = Height