Crossfit Pushinw8 - CrossFit
Warm-up
EMOM 9:00
Min 1: 9/7x Wall Balls
Min 2: :20 Ring Support Hold
Min 3: :30 Jump Rope
Metcon
Metcon (AMRAP - Reps)
AMRAP 18:00
•14x Ring Muscle-Ups
•84x Wall Balls (20/14)
•126x Double-Unders
Scaling Options:
RMU = Ring Dips
WB = Weight
DU = 100x Singles + 20x Burpees
Scoring:
1 Round = 224 Reps
Midline
GHD Situps (4x15-20)
Supplemental
Dumbbell Bicep Curl (4x8-12)
4x 8-12 DB Bicep Curls
*Alternate Arms
*8-12 Each Arm