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1/30/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Airplanes (Per Side)

7x Scap Pull-Ups

9x Calorie Row

7x Goblet Squats

5x Inch Worms

Strength

5×6 Single Leg Romanian Deadlift*

-Rest :30-:45, Per Leg

4×10 Strict Pull-Ups

-Rest :90

*Working Weight

Single Leg Romanian Deadlifts (6-6-6-6-6)

Strict Pull-Ups

Metcon

Metcon (Time)

6 Rounds:

9x Calorie Row

7x Burpees Over Bar

5x Front Squat (225/155)*

*Bar must come from the floor.
15:00 Time Cap

Scaling Options:

Cal Row = None

BOB = Burpees

FS = Load (185/125) (155/105)