Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Snatch Grip DL
5x Muscle Snatch
5x Overhead Squat
5x Sotts Press
5x Power Snatch
5x Squat Snatch
Weightlifting
15:00 to Establish an 5RM Squat Snatch
Squat Snatch
Metcon
Metcon (Time)
For Time:
30x AB Cals
20x Ring Dips
10x Push Jerks (185/125)
20x Burpees Over Bar
30x Calorie Row
15:00 Time Cap
Scaling Options:
Bike = Calories
Ring Dips = Matador/Parallettes
Push Jerk = Load
BoB = Burpees
Row = Same Cals as Bike