Crossfit Pushinw8 - CrossFit
Warm-up
1000m/800m Row
2 Rounds:
10x Internal Rotations
50' Duck Walk
10x Thrusters (Empty Bar)
10x T Push-Ups
Strength
Let's Go Folks it's Max Out Monday!!!!
Front Squat
20:00 to Establish a 1 Rep Max Front Squat.
Metcon
The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Women's Rx Weight = 95#
Scaling Options:
Pwr Cl = Load
HRPU = Kneeling
Squats = To Med Ball