Crossfit Pushin Weight - CrossFit
Warm-up
EMOM 10:00
Min 1 - Row (Easy, then Moderate)
Min 2 - "Slow" Bootstrappers
Min 3 - Tempo Barbell Good Mornings (3111)
Min 4 - AMRAP 3 Barbell RDL + 3 Bent Over Row
Min 5 - Barbell Back Rack Step-Ups (20")
Strength
Deadlift
Establish a heavy 5-Rep Deadlift in 15:00.
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"
Time Cap 14:00
Modifications:
Row = Sub 2:15 / Distance / 400m Run
DL = Load / Height / Back Squat
BxJ = Height / Step-Ups