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7/3/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Snatch Pulls

5x Muscle Snatch

5x Squat Snatch

5x Sotts Press

10x Calories (Bike / Row)

Weightlifting

Every 2:00 for 12:00

•3x Squat Snatch

*Working Sets

Squat Snatch

Metcon

Metcon (Time)

30x Calorie Assault Bike

2 Rounds of DT (155/105)

400M Run

2 Rounds of DT (155/105)

30x Calorie Row

2 Rounds of DT (155/105)

DT:

12x Deadlifts

9x Hang Power Cleans

6x Push Jerk
15:00 Time Cap

Scaling Options:

Bike = Calories

DT = Load

Run = Distance

Row = Calories