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1/7/2019

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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. Any donation acceppted , including elbow bumps .

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

Metcon

Warm-up

EMOM 12:00

(1) 8x Walking Lunges (Per)

(2) 10x Arch to Hollow Swings (Rings/Bar)

(3) 6x Strict Press (Empty Bar)

(4) :30 Jump Rope

Strength

5×8 Behind the Neck Strict Press*

-Rest :30-:45

4×12 Bulgarian Split Squat*

-Rest :90, 12x Per Leg

*Working Weight

Behind the Neck Strict Press (8-8-8-8-8)

Bulgarian Split Squat (12-12-12-12)

Metcon (Time)

3 Rounds:

10x Ring Muscle-Ups

100x Double-Unders
15:00 Time Cap

Scaling Options:

RMU = Reps/StPU/CTBPU/PU/Jumping

DU = Reps/100x Singles + 10x Burpees