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4/15/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean Pulls

5x Muscle Clean

5x Front Squat

5x Squat Clean

10x Scap Pull-Ups

10x Calorie Row

Weightlifting

Every 1:30 for 12:00 (9 Sets)

Odd: 2x Clean Pulls + 1x Squat Clean

Even: 6x Strict Chest to Bar Pull-Ups

*Working Weight

Clean Pull (2-2-2-2-2)

Squat Clean (1-1-1-1-1)

Strict Chest to Bar Pull-Ups (6-6-6-6)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

18x Thrusters (115/75)

12x Calorie Row

6x Ring Muscle-Ups
Scaling Options:

Thrusters = Load

Cal Row = None

RMU = Ring/Bar Dips