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7/9/2019

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Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

5x Clean Pulls

5x Muscle Cleans

5x Front Squats

5x Squat Cleans

5x Strict Press

5x Push Press

5x Split Stance Strict Press

5x Split Jerk

Weightlifting

Every 2:00 for 12:00

•2x Squat Cleans

•2x Split Jerk

*Working Sets

Squat Clean

Split Jerk

Metcon

Metcon (4 Rounds for time)

Every 4:00 for 16:00

15x Calorie Bike

15x Handstand Push-Ups

15x Box Jumps (24/20)
Scaling Options:

Cal Bike = Calories

HSPU = Reps/Hand Release

BxJ = Height