Announcements
Holiday Hours:
Thanksgiving: 9:30 Turkey Teamer
Black Friday: 8:45am, 9:45 and noon only
Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Clean Grip Deadlift
5x Clean High Pulls
5x Muscle Cleans
5x Front Squats
5x Hang Cleans
Weightlifting
EMOM 15:00
• 1x Halting Clean @ Above Knee
-Hold Pause :02-:03 above knee
Halting Clean
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
AMRAP 4:00
15/12x Assault Bike Calories
12x Wall Balls (20/14)
12x Pull-Ups
-Rest 2:00 between rounds
Scaling Options:
AB Cal = Calories
WB = Load (16/10)
PU = Jumping PU/Ring Rows