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4/9/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

3 Rounds:

5x Back Squats (45/60/75%)*

:10 Dip Support Hold ( T&B)

5x Wall Balls

20x Jump Rope

*Based off 3/26/19

Weightlifting

Every 2:30 for 10:00

8x Back Squats

*@80% 5RM BS (3/26/19)

**5th Set @ 10:00 Mark

Back Squat (8-8-8-8-8)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

60x Double-Unders

30x Wall Balls (20/14)

15x Ring Dips
Scaling Options:

DU = Reps / 50 Singles + 5 Burpees

WB = Load / Height

Dips = Reps / Bar