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1/3/2020

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Front Squats*

10x Barbell Internal Rotations

200m Run

10x Scapular Pull-Ups

5x Inch Worms w/ Pause

*Working Weight

Weightlifting

1a) 3×10 Front Squats

– @ 80% of heaviest set of 10

– Rest 1:00

1b) 3×10 Ring Rows

– Rest 1:00

Front Squat (10-10-10)

Ring Rows (10-10-10)

Metcon

Metcon (Time)

3 Rounds:

Run 400m

20x Goblet Squats (53/35)

15x 6″ Target Burpees
*15:00 Time Cap

Modifications:

Run = Distance / Row / Ski / Bike

Gob Sqt = Load (35/26) (26/18)

Tar Burp = Burpees