Crossfit Pushinw8 - CrossFit
Warm-up
3 Rounds:
10x Deadlifts
7x Bent Over Rows
5x Strict Press
7x Dislocates
10x Squat Jumps
*Empty Barbell
Strength
Weighted Pull-ups (7x3)
You have 7 Sets to build to the heaviest 3 rep weighted pull-up or 3 rep lightest, assisted pull-up.
Metcon
AMRAP 8:00
-Rest 2:00
AMRAP 8:00
Metcon (AMRAP - Rounds and Reps)
AMRAP 8:00
•8x Shoulder to Overhead (135/85)
•16x Calorie Row
•24x Deadlifts (135/85)
Scaling Options:
STO = Weight
Cal Row = Calories
DLs = Weight
Metcon (AMRAP - Rounds and Reps)
AMRAP 8:00
•8x Pull-Ups
•16x Calorie Assault Bike
•24x Box Jumps (24/20)
Scaling Options:
PU = Ring Ring Rows
Cal Bike = Calories
BxJ = Height