Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
7x Thrusters*
10/7x Calorie Bike
:10 Ring Support Hold (Top & Bottom)
5x Box Jumps**
*Working Weight
**Working Height
Metcon
Metcon (5 Rounds for reps)
EMOM 25:00
(1) 7x Thrusters (115/75)
(2) 15/12x Calorie Bike
(3) 10/7x Strict Ring Dips
(4) 10x Box Jumps (24/20)
(5) Rest
Scaling Options:
Thrusters = Load (95/65) (75/55)
Cal Bike = Calories
Ring Dips = Reps / Bar
BxJ = Reps / Height
Skill
Spend 10-15:00 working on a skill set:
Pistols, Kipping, Double-Unders, etc.