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1/2/2019

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Announcements

Next Thursday January 10th at 6:30 PM we will be holding a FUNdraiser workout for Maggie to aid her in getting to Miami for Wodapalooza.

The first heat will begin at 6:30. No CrossFit Experience is necessary so please feel free to bring a friend. Drop in fee of $25 for non-members.

CrossFit Pushin Weight #mermaidstrong shirts will be sold for a minimum donation fee of $30.

The workout will be completed in an adaptive manner the way that Maggie performs them. (so bring knee sleeves if you have them).

Any further questions please contact Ashley or Maggie.

Crossfit Pushin Weight – CrossFit

Warm-up

EMOM 9:00

•10x Russian KB Swings

•:10 Dip Support Hold (Top/Bottom)

•10x Push-Ups

Strength

Every 3:00 for 15:00

•5x Deadlifts

•7/5x Ring Muscle-Ups/Dips

Deadlift (5-5-5-5-5)

Muscle-ups (7/5)

Ring Dips (7/5)

Metcon

Metcon (Time)

10 Rounds:

3x Hang Power Cleans (185/125)

6x Toes to Bar

9x Handstand Push-Ups
15:00 Time Cap

Scaling Options:

HPC = Load

TTB = Leg/Knee Raises

HSPU = Strict Push-Ups