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5/7/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

1:00 Row

5x Front Squats*

10x PVC Pipe Dislocates

5x PVC Overhead Squats

:10 Ring Support Hold (T & B)

Weightlifting

Every 2:30 for 10:00

5×4 3-Count Paused Front Squats

*5th Set @ 10:00 Mark

Paused Front Squat (4-4-4-4-4)

Metcon

Metcon (Time)

2 Rounds:

35x Calorie Row

30x Deadlifts (135/95)

25x Ring Dips

20x Burpees Over Bar

15x Overhead Squats (135/95)
*20:00 Time Cap

Scaling Options:

Row = Calories (2:00 Time)

DL = Load*

R. Dips = Reps / Bar Dips

BOB = Burpees

OHS = Load*

*One Bar, One Weight