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6/4/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

200M Run

7x Arch to Hollow Swings

7x Strict Press*

10x Wall Balls

3x BMU/CTB/PU

3x Push Press*

1:00 Bike

*Working Weights

Metcon

Metcon (6 Rounds for reps)

EMOM 35:00

(1) 200M Run

(2) 7/5x Bar Muscle-Ups

(3) 20x Wall Balls (20/14)

(4) 5x Push Press (155/105)

(5) 15/12x Calorie Bike

(6) Rest
Scaling Options:

Run = Distance

BMU = StCTB/StPU/Kipping

WB = Reps

PP = Load (135/95) (115/75)

Cal AB = Calories (12/10) (10/8)

Skill

10:00 Skill Work