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10/11/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

150M Row

5x 1-Arm DB Press (into)

15M 1-Arm OH Carry (turf)

:20 Bent Knee Hollow Hold

8x BTN Shoulder Press

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Supplemental

Front Squat/Back Squat: 6X2/4 @ 95% (of max FS)

– Rest 2:00

Front Squat (2-2-2-2-2-2)

Back Squat (4-4-4-4-4-4)