Crossfit Pushinw8 - CrossFit
Warm-up
2 Rounds:
10x Hi-Hang Cleans
10x Front Squats
10x Push Press
:30 Ring Support Hold
200M Run
Weightlifting
5 Sets
2x High-Hang Clean
1x Hang Clean
1x Push Jerk
-Rest 2:00 between Sets
High-Hang Clean (2-2-2-2-2)
Hang Clean (1-1-1-1-1)
Push Jerk (1-1-1-1-1)
Metcon
Metcon (Time)
50/30x Cal Assault Bike
40x Pull-Ups
30x Wall Balls (20/14)
200M Weighted Run (20/14)
10x Muscle-Ups
Scaling Options:
Cal AB = None
PU = Ring Rows
WB = Load/Height
Run = None
MU = 2x Ring Dips