Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
3x Wide Stance Inch Worms
5x Muscle Cleans (Empty Bar)
7x Arch to Hollow Swings
3x Narrow Stance Inch Worms
5x Power Cleans (Empty Bar)
7x Pull-Ups/Jumping/Rows
Weightlifting
Sumo Deadlift
15:00 to establish a 5RM Sumo Deadlift
https://youtu.be/wQHSYDSgDn8
Metcon
Metcon (Time)
21-15-9
Chest to Bar Pull-Ups
Power Cleans (185/125)
Burpees Over Bar
15:00 Time Cap
Scaling Options:
CTB = Pull-Ups/Jumping PU/Ring Rows
Pwr Cl = Load (155/105) (135/95) (115/80)
BOB = Burpees