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1/11/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x Front Squats (Working Weight)

15x Scapular Pull-Ups

:20 Handstand Hold

15x Russian KB Swings

10x Banded Pull-Aparts (Pronated Grip)

Weightlifting

Every 3:00 for 15:00

-6x Front Squats (Working Weight)

-8x Strict Chest to Bar Pull-Ups

Front Squat (6-6-6-6-6)

Strict Chest to Bar Pull-Ups (8-8-8-8-8)

Metcon

Tyson (AMRAP – Reps)

AMRAP 13:00

40x Deadlift (135/95)

50′ Handstand Walk

30x Deadlifts (225/155)

50′ Handstand Walk

20x Deadlift (275/185)

50′ Handstand Walk

15x Deadlift (315/225)

50′ Handstand Walk

10x Deadlift (365/255)

50′ Handstand Walk

Max Reps Deadlift (405/285)
2 reps are rewarded for each 25′ walked on hands.

Scaling Options:

DL = Load

HS Walk = 3x Wall Climbs / :30 Handstand Hold