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10/4/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

7x Wall Balls

3x Front Squats*

10x Calorie Row

6x Back Squats*

5x Quadruped T-Spine Rotation (Per)**

*Working Weight

**https://youtu.be/QWwiOHexU8I

Weightlifting

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)

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Crossfit Games Open 19.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 14-lb. ball to 10-ft. target

Women throw 10-lb. ball to 9-ft. target