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6/10/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

300M Ski

7x Bench Press*

5x Wall Balls

30x Jump Rope

7x Scap Pull-Ups

5x T Push-Ups (Per)

Weightlifting

Bench Press

15:00 to Establish a 3RM Bench Press

Metcon

Metcon (Time)

6 Rounds:

10x Strict Pull-Ups

19x Wall Balls (20/14)

86x Double-Unders
20:00 Time Cap

Scaling Options:

StPU = Kipping/Jumping

WB = Load / Height

DU = 100x Singles + 5x Burpees