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5/6/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean Pulls

5x Muscle Clean

5x Front Squat

5x Power Clean

5x Strict Press

5x Push Press

5x Push Jerk

10x Arch to Hollow Swings

Weightlifting

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

2x Power Clean

2x Push Jerk

*Working Weight

Power Clean (2-2-2-2-2-2)

Push Jerk (2-2-2-2-2-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

7x Ring Muscle-Ups

14x Wall Balls (20/14)

21x Box Jumps (24/20)
Scaling Options:

RMU = Reps/Pull-Ups

WB = Load/Height

BxJ = Height/Step-Ups