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2/10/2020

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Crossfit Pushin Weight – CrossFit

Warm-up

EMOM 10:00

Min 1 – Row (Easy, then Moderate)

Min 2 – “Slow” Bootstrappers

Min 3 – Tempo Barbell Good Mornings (3111)

Min 4 – AMRAP 3 Barbell RDL + 3 Bent Over Row

Min 5 – Barbell Back Rack Step-Ups (20″)

Strength

Deadlift

Establish a heavy 5-Rep Deadlift in 15:00.

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Time Cap 14:00

Modifications:

Row = Sub 2:15 / Distance / 400m Run

DL = Load / Height / Back Squat

BxJ = Height / Step-Ups