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9/6/2017

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean High Pulls

5x Muscle Cleans

5x Front Squats

5x BB Int Rotations (per)

10x Thrusters

Weightlifting

Every :90 for 9:00 Perform 4x Touch ‘N’ Go Squat Clean

-Working Sets

-7 Total Sets

Squat Clean (4-4-4-4-4-4-4)

Metcon

Metcon (2 Rounds for reps)

2 Rounds: AMRAP 10:00

1000M Row

50x Thrusters (45/35)

30x KB Swings (70/53)

-Rest 3:00 between Rounds

*Score Each AMRAP separate, 100M = 1 Rep
Scaling Options:

Row = Sub 3:30 Effort

Thruster = Empty Bar

KBS = Load (53/35)