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5/1/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch Pulls

5x Muscle Snatch

5x Overhead Squat

5x Power Snatch

5x Snatch Balance

10x Calorie Row

10x Arch to Hollow Swings

Weightlifting

Every 2:00 for 12:00 (6 Sets)

1x Snatch Pull

2x Power Snatch

1x Snatch Balance

*Working Weight

Snatch Pull (1-1-1-1-1-1)

Power Snatch (2-2-2-2-2-2)

Snatch Balance (1-1-1-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

21x Calorie Row

15x Toes to Bar

9x Clean & Jerks (155/105)
Scaling Options:

Row = Calories

TTB = Leg/Knee Raises

C&J = Load