Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
5x Clean Pulls
5x Muscle Clean
5x Front Squat
5x Squat Clean
5x Strict Press
5x Push Press
5x Push Jerk
5x Wall Balls
Weightlifting
Every 2:30 for 15:00 (6 Sets)
1x Power Clean + Hang Squat Clean + Power Clean + Push Jerk
*Working Weight
Clean Complex (1-1-1-1-1-1)
Metcon
CrossFit Games Open 12.4 (AMRAP - Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Scaling Options:
WB = Open Standards
DU = Singles
MU = Pull-Ups