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 @ Below Knee
-Hold Pause :02-:03 below knee
Halting Clean
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
3:30 Running Clock
Buy-In: 300M Run
w/ remaining time AMRAP of,
4x Dumbbell Power Snatch (70#/50#)
4x Box Jump Overs (30"/24")
-Rest 1:00 between rounds
Score per round is total reps completed after the run.
Scaling Options:
Run = Distance
DB Pwr Sn = Load (50/35)
BxJO = Height (24/20)