Crossfit Pushin Weight - CrossFit
Warm-up
3 Rounds:
5x Front Squats (35/45/55%)
10x Internal Rotations w/ PVC
5x Strict/Jumping Pull-Ups
:30 Jump Rope (DU/SU)
Weightlifting
Front Squat
20:00 to Establish a 1RM Front Squat.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 9:00
9x Thrusters (115/75)
9x Chest to Bar Pull-Ups
35x Double-Unders
Scaling Options:
Thrusters = Load (95/65) (75/55)
CTBPU = Pull-Ups / Ring Rows
DUs = Singles + 5x Burpees