Crossfit Pushin Weight - CrossFit
Warm-up
2 Rounds:
6x Db Pwr Cl*
:10 Ring Support Hold (Top/Bottom)
6x Back Squats*
5x Strict Push-Ups
Weightlifting
Every 2:00 for 14:00
5x Back Squats
*Working Weight
Back Squat (5-5-5-5-5-5-5)
Metcon
Go Deep (AMRAP - Reps)
AMRAP 12:00
6x DB Power Clean (50/35)
2, 4, 6, etc. Handstand Push-Ups
4x Ring Muscle-Ups
Scaling Options:
DB Pwr Cl = Load (35/20)
HSPU = Reps / Elevation
RMU = Ring Dips
Gymnastics
L-Sit
Accumulate 3:00 in an L-Sit