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4/8/2019

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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

Weightlifting

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

Odd: 3x Clean Pulls + 1x Hang Squat Clean

Even: 10/7x Strict Pull-Ups

*Working Weight

Clean Pull (3-3-3-3-3)

Hang Clean (1-1-1-1-1)

Strict Pull-Ups (10/7-10/7-10/7-10/7)

Metcon

Metcon (Time)

4 Rounds:

12x Calorie Ski

8x Bar Muscle-Ups

4x Power Cleans (225/155)
15:00 Time Cap

Scaling Options:

Cal Ski = Calories

BMU = CTB/PU

Pwr Cl = Load