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4/16/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

4 Rounds:

3x Back Squats (50/60/70/80%)*

5x Wall Balls

3x Lateral Step-Ups (Per)

5x Calorie Ski

*Based off 3/26/19

Weightlifting

Every 2:30 for 10:00

5x Back Squats

*@90-95% 5RM BS (3/26/19)

**5th Set @ 10:00 Mark

Back Squat (5-5-5-5-5)

Metcon

Metcon (Time)

2 Rounds:

50x Wall Balls (20/14)

35x Box Jump Overs (24/20)

20x Calorie Ski

5x Rope Climbs
20:00 Time Cap

Scaling Options:

WB = Load/Height

BxJO = Height/Step-Overs

Cal Ski = None

RC = Reps / R. Up-Downs