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5/3/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

:10 Dip Support Hold (T/B)

7/5x Calorie Assault Bike

5x Strict Press

5x Push Press

10x Goblet Squats

Weightlifting

Every 2:30 for 10:00

6x Push Press

*5th Set @ 10:00 Mark

**Working Weight

Push Press (6-6-6-6-6)

Metcon

Metcon (5 Rounds for time)

Every 3:00 for 15:00

•15x Ring Dips

•12x Calorie Assault Bike

•9x Front Squats (155/105)

•6x Burpees Over Bar
*Record Time for Each Round.

Scaling Options:

R. Dips = Reps /Bar

Bike = Calories (:40)

FS = Load

BOB = Burpees